210706

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Run 200m

10 Banded Face Pulls

10 Banded Straight Arm Pulldowns

10 Banded Pull Aparts

Metcon

Metcon (No Measure)

A1) Pull-up

A2) L-Sit
mix appropriate progressions from floor to dip support to hanging

Rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Ring Row

B2) Dumbbell bent over upright row
https://youtu.be/3lUX3I4FuVw

Finisher – Push Pull Iso-Dynamics (No Measure)

Inverted Row Hold

Inverted Rows

Front Leaning Rest Hold

Spiderman Push-ups

RD 1 – :30 each set

RD 2 – :20 each set

RD 3 – :10 each set