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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