210624

23
Jun

210624

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10 Arm Circles Forward

10 Arm Circles Backwards

10 Hang Muscle Cleans 45/35

3 rounds:

20 sec Pigeon Pose Right

20 sec Pigeon Pose Left

20 sec Spiderman Lunge Right

20 sec Spiderman Lunge Left

20 sec Downward Dog

20 sec Upward Dog

Metcon

Metcon (2 Rounds for weight)

A1) Clean

3 reps @ 70%

A2) Dumbbell Push Press

combined 30% of Push Press
RX+ = Squat

Rest 5 minutes then

Metcon (2 Rounds for weight)

B1) kickstand pistols

hold 5-25lb plate – 30X0 Tempo

B2) Turkish sit-up
*Use pistol loading for sit-ups*

Finisher – KB Swing & Squat Countdown (Time)

10-1 reps of:

Russian KB Swing 53/35

KB Horn Grip Goblet Squat