12
Jul
210713
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
8 Band Face Pulls
8 Band Straight Arm Pulldowns
8 Band Pull Aparts
16 Dead Bugs
Metcon
Metcon (AMRAP – Reps)
A1) Ring Pull-up
A2) Weighted Plank
https://youtu.be/b_upCqabOBA
Rest 5 minutes then
Metcon (2 Rounds for weight)
B1) kettlebell gorilla Row
B2) bent ITWY
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