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