210607

CF Barbending – CrossFit

Warm-up

Squat Flow + Thoracic Flow (No Measure)

Squat Flow + Thoracic Flow

https://youtu.be/Yo55p6k0oIA

https://youtu.be/4sdb-QrfnuU

Metcon

Metcon (Weight)

A1) Back Squat

70% 1RM

A2) plyometic push-up
Scale to push-up/banded push-up

rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Barbell Reverse Lunge

50% BW

B2) Dumbbell Bicep Curl

Finisher – Leg Matrix (Time)

24 Air Squats

24 Lunges

24 Jump Squats

24 Jump Lunges

RX+ – add a vest