210716

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts

Metcon

Metcon (AMRAP – Reps)

A1) Romanian Deadlift

6 @ 40% deadlift

A2) archer push-ups
https://youtu.be/rkcrsEl58rs

https://youtu.be/jiA3RnMxFU0

Metcon (2 Rounds for reps)

B1) floor glute ham raise

B2) banded tricep pushdown

Finisher – Push-up/Iron Cross Pyramid (AMRAP – Reps)

1-3 sets:

2-4-6-8-10-etc.

Push-ups

Perform a :10 Iron Cross Hold (T’s) after each set

https://youtu.be/xvSrbYcfq6Q