18
Jun
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