210619

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Mountain Climbers

10 Air Squats

200 m Run

3 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Thread the Needle R

30 sec Thread the Needle L

Metcon

Metcon (2 Rounds for reps)

A1) Close grip pull-up hold

no reps, just a max chin over bar hold

A2) Abmat Sit-Up
scale – RR Hold

Rest 5 minutes then

Metcon (2 Rounds for reps)

B1) dumbbell calf raise

B2) RNT Chainsaw Rows

switch every 5 reps
https://youtu.be/Xw1nYv_R18M

Finisher – Bi’s/Tri’s/Core (Weight)

EMOM x 5:

6 DB Hammer Curls

6 DB Close Grip Push-ups

6 DB Crush Grip Hollow Rocks