5
Jul
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