26
Jul
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
or
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