210710

9
Jul

210710

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts
or .4 mile bike

Metcon

Metcon (2 Rounds for reps)

A1) Chin-up

A2) Hollow Body Wall Walk
Rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Single Leg Calf Raise

B2) Barbell bent Row

Finisher – Explosive Intervals (No Measure)

2 Rounds of :20 work/:40 rest:

1) Band resisted broad jumps

2) Squat Jump +2 Reverse Lunges

3) Banded Lateral Slides

4) Banded Lateral High Knees

5) Shuttle Sprints