15
Jul
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
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