210703

2
Jul

210703

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Reverse Tabata Machine(hot start here)

2 rounds:

10 Jumping Jacks

10 Mountain Climbers

10 PVC Passthroughs

2 rounds:

30 sec Pec Stretch Right

30 sec Pec Stretch Left

30 sec Bow Stretch Right

30 sec Bow Stretch Left

Metcon

Metcon (2 Rounds for reps)

A1) Lean Away Pull-up

5 second eccentric

A2) Dip Support Knee Raise
scale to banded exxentrics

Rest 5 minutes then

Metcon (2 Rounds for weight)

B1) 3 Way Calf Raises

7 Each

B2) dumbbell bent row
https://youtu.be/-REeqQhn9No

add DB’s here too ^

Finisher – Push-up/Iron Cross Pyramid (AMRAP – Reps)

1-3 sets:

2-4-6-8-10-etc.

Push-ups

Perform a :10 Iron Cross Hold (T’s) after each set

https://youtu.be/xvSrbYcfq6Q
set ends when you fail to complete designated numver of push-ups unbroken – scale as necessary