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