210702

1
Jul

210702

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts
or .4 mile bike

Metcon

Metcon (2 Rounds for weight)

A1) Deficit Deadlift

3 @ 60% Deadlift – Pause :05 below knee

A2) Dumbbell Bench Press

25% Bench/Hand
rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Split Stance Romanian Deadlift

30% Deadlift

B2) Dumbbell Skull Crusher
https://youtu.be/pJcNzjZb14Q

Finisher – Leg Pump (No Measure)

Glute Bridge Walk-outs x :30

Frog Pumps x :30

Squat Pulses x :30

Squat Jumps x :30

Parallel Squat Hold x :30