5
Aug
210806
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Bar RDL @ 3030
5 DB Cuban Press
5 Burpee Tuck Jumps
:15 machine acceleration
Metcon
Metcon (2 Rounds for weight)
A1) Sumo Deadlift
5 @ 70% deadlift
A2) Dumbbell Bench Press
rest 5 minutes then
Metcon (2 Rounds for reps)
B1) Split Stance Romanian Deadlift
30 % deadlift
B2) banded tricep pushdown
https://youtu.be/pJcNzjZb14Q
Finisher – Push-up/Iron Cross Pyramid (AMRAP – Reps)
1-3 sets:
2-4-6-8-10-etc.
Push-ups
Perform a :10 Iron Cross Hold (T’s) after each set