210724

23
Jul

210724

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) Ring Pull-up

1313 Tempo

A2) straight leg sit-up
rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Single Leg Calf Raise

B2) Ring Row

Finisher – Core + Biceps (No Measure)

3 Rounds:

Barbell Reverse Curls x 8-10 @ 30X0

Barbell Windshield Wipers x 6/side

Barbell 1 1/4 Curls x 8-10

Barbell Hollow Flutter Kicks x :30