7
Jul
210708
CF Barbending – CrossFit
Warm-up
Barbell Warm-up Complex (No Measure)
2 Rounds:
8 Romanian Deadlifts + Bent Row
8 Hang Muscle Cleans
8 Front Squats
8 Push Press
8 Back Squats
8 Good Mornings
Metcon
Metcon (AMRAP – Reps)
A1) Clean + Front Squat x 4 @ 50% Clean
A2) Strict Handstand Push-up
Squat or Power – athlete preference
rest 5 minutes then
Metcon (2 Rounds for reps)
B1) Dumbbell box Step-Up
10% Squat/hand
B2) Barbell full contact twist
Finisher – Core Crusher (Time)
:50 Hollow Hold
:40 Plank Knee to Elbow Alternating
:30 Grappler Sit-up
:20 RKC Plank
10 Side Plank Knee to Elbow/Side