4
Jul
210705
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
20 cal Machine
2 rounds:
30 sec Pec Stretch Right
30 sec Pec Stretch Left
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Downward Facing Dog
30 sec Upward Facing Dog
2 rounds:
10 Mountain Climbers
10 Romanian Deadlifts 45/35
10 Back Squats 45/35
Metcon
Metcon (2 Rounds for reps)
A1) Back Squat
70% 1 RM – 2 second pause in the hole
A2) Push-Up
Rest 5 minutes then
Metcon (2 Rounds for reps)
B1) Barbell Reverse Lunge
50% BW
B2) dumbbell hammer curl to press
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