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)