8
Jul
210709
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 cal Machine
10 Wall Balls 20/14
3 rounds:
30 sec Couch Stretch Right
30 sec Couch Stretch Left
30 sec Goblet Squat Hold (20/14 WB)
30 sec Pike Stretch
30 sec Straddle Stretch
30 sec Goblet Squat Hold (20/14 WB)
Metcon
Metcon (AMRAP – Reps)
A1) Deadlift
2 reps @ 80%
A2) Strict Dips
add a vest if you choose
Rest 5 minutes then
Metcon (2 Rounds for reps)
B1) kettlebell single leg Romanian Deadlifts
10% deadlift/hand
B2) Single Arm Overhead Tricep Extension
https://youtu.be/yYlxk67JAd4
Finisher – Bi’s/Tri’s/Core (Weight)
EMOM x 5:
6 DB Hammer Curls
6 DB Close Grip Push-ups
6 DB Crush Grip Hollow Rocks