210813

12
Aug

210813

CF Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

2 Rounds:

8 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side

Weightlifting

romanian deadlift (build to a 1 RM )

Functional Strength goal is 180% BW – pronated grip for extra credit

20 minute cap

Metcon

Metcon (Time)

“Aesthetic EMOM Test 6”

10-1 reps of:

Gorilla Row R 50/35

Gorilla Row L

Push-ups on Bells

High Plank Knee to Elbow
Can you go unbroken all the way thru?