210802

1
Aug

210802

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Bent Over Band Pull Aparts

10 Drop Lunge to knee lift/leg

:30 Quadruped Shoulder Taps

Metcon

Metcon (2 Rounds for weight)

A1) Front Squat

80% 1 RM

A2) Kettlebell Horn Curl
rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Dual Dumbbell Rear Foot Elevated Split Squat

15% squat/hand

B2) Diamond Push-Up

Finisher – Leg Pump (No Measure)

Glute Bridge Walk-outs x :30

Frog Pumps x :30

Squat Pulses x :30

Squat Jumps x :30

Parallel Squat Hold x :30