10
Oct
211011
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Calorie Machine
20 Tibialis Raises
:60 Dead Bug
https://youtu.be/uUcthh4P8Z0
This week will act as a deload bridge as we switch gears into our Gladiator training block!
Weightlifting
Goblet Squat (1 1/4 squats – 3 x 8-10 reps )
rest :60 & perform next two movements like a circuit (giant set)
L-Sit (3 x hold a tuck L-sit for :30)
rest :60 & move to RDL’s
DB Contralateral RDL (3 x 8-10/leg (hand supported))
rest :60 & cycle back to goblets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minutes:
10 Calorie Machine
20m Single Arm Farmer Carry R
20m Single Arm Farmer Carry L
10 Prisoner Step-ups 24/20″
:30 Side Plank/side