12
Oct
211013
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
15 Calorie Machine
10 Jefferson Curls
12-20 Tall Plank Reach Backs
https://youtu.be/SblvHALmsh4
Weightlifting
KB Windmill (2 x 6/arm light to moderate)
https://youtu.be/ITSmgn_BQgY
Circuit style giant set with :45 rest between next two movements
Knee over toe Split Squat (2 x 8-10/leg)
https://youtu.be/o0FwSWd2_IY
scaling versions:
Side Plank Taps (2 x 15/side)
https://youtu.be/YpIrGFhxsWA
back to windmill & repeat
Metcon
Metcon (Weight)
EMOM x 10:
Odd – 4 KB Sumo Deads + 4 KB Cleans + 4 Kettlebell Snatch R
Even – repeat same complex on L side
Metcon (No Measure)
16 Minute Easy Row/Bike. Every 4:00 starting at 0:00 get off & perform:
6 Sprawls
10 Russian Swings 53/35
14 Plank Knee to Elbow