210806

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

https://youtu.be/xvSrbYcfq6Q