210629

28
Jun

210629

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Calorie Machine

15 Face Pulls

:20 Side plank + iso Row/side
https://youtu.be/2AXNZ4CyeRw

Metcon

Metcon (2 Rounds for reps)

A1) Chin-up

A2) Russian Twist

Hold 10-25 lb plate
RX+ – L-sit chins

Rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Pendlay Row

B2) Dumbbell Lateral Raise

Finisher – Core + Biceps (No Measure)

3 Rounds:

Barbell Reverse Curls x 8-10 @ 30X0

Barbell Windshield Wipers x 6/side

Barbell 1 1/4 Curls x 8-10

Barbell Hollow Flutter Kicks x :30