210727

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts

Metcon

Metcon (2 Rounds for reps)

A1) Pull-up

A2) banded sit-up
https://youtu.be/qLvmCc5t0UA

rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Barbell bent Row

B2) Bent Over Lateral Raise

Finisher – Core Crusher (Time)

:50 Hollow Hold

:40 Plank Knee to Elbow Alternating

:30 Grappler Sit-up

:20 RKC Plank

10 Side Plank Knee to Elbow/Side