13
Aug
210814
CF Barbending – CrossFit
Warm-up
Crazy 8’s (No Measure)
3 Rounds:
8 Banded Face Pulls
8 Banded Straight Arm Pulldowns
8 Banded Pull Aparts
8 Calorie Machine
Weightlifting
Chest Supported Row (build to a 1 RM)
https://youtu.be/k_WfC9HIFHU
Functional Strength Goal is 100% BW for a male & 70% BW for a female with either lift
DB Alternative
15 minute cap
Metcon
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
see how all the strict work carries over to high rep kipping power & stamina!!!
*scale OHS to DB/KB OH walking lunges*