210712

11
Jul

210712

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200 m Run

10 Mountain Climbers

10 Thrusters 45/35

3 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Samson Stretch Right

30 sec Samson Stretch Left

Metcon

Metcon (2 Rounds for reps)

A1) Front Squat

70% 1 RM

A2) plyometic push-up
rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Front Rack Anterior Lunge

50 % BW

B2) zottman curl

Finisher – Bicep Bully (No Measure)

2 Rounds:

Alt. DB Curls x 10/side

KB Horn Curl x 10

Supinated Ring/Horizontal Row x 10

Banded Face Curl x 20