210717

16
Jul

210717

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal machine

3 rounds:

10 Band Face Pulls

10 Dumbbell Floor Press

10 Ring Rows

Bow Stretch :20/side

Metcon

Metcon (2 Rounds for reps)

A1) Commando Pull-up

A2) Single Leg V-Ups
https://youtu.be/SGGN03jgnNU

rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Standing Calf Raise

B2) Single Arm Dumbbell Row
https://youtu.be/ma__uqUlYmE

Finisher – Arm EMOM (Weight)

EMOM x 12:

1 – Zottman Curls x 6-8 reps

2 – French Press x 8-10

3 – Hammer Curl to Press x 8-10

4 – Plank Press Ups x 8-10