19
Jul
210720
CF Barbending – CrossFit
Warm-up
Crazy 8’s (No Measure)
3 Rounds:
8 Banded Face Pulls
8 Banded Straight Arm Pulldowns
8 Banded Pull Aparts
8 Calorie Machine
Metcon
Metcon (2 Rounds for reps)
A1) Supinated Narrow Grip Pull-up
A2) Windshield Wipers
rest 5 minutes then
Metcon (2 Rounds for weight)
B1) Pendlay Row
B2) Dumbbell Lateral Raise
https://youtu.be/vmDQHXHwllc
Finisher – Bicep + Delt Chipper (Weight)
50 KB Horn Curls
40 KB Hip to Halo
30 KB Preacher Curls in squat
20 KB Press(10/side)
10 Top Down Alternating KB Curls(5/side)