210723

22
Jul

210723

CF Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

2 Rounds:

10 quadruped thoracic rotations

10 Bird Dogs

6 box step downs/side(5 second lowering)

10 jefferson curls

Metcon

Metcon (AMRAP – Reps)

A1) Sumo Deadlift

4 @ 60% deadlift – :03 pause 1 inch off floor

A2) Bench Press

75%
rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Barbell glute bridge

40% deadlift

B2) Dumbbell Skull Crusher

Finisher – Action Figure Complex (No Measure)

2 Rounds:

Press out eccentric lateral raise x 10

Bent Y Raise x 10

Arnold Press x 10

https://youtu.be/-ETXgT1t2XQ