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:

https://youtu.be/2U58iHm7oSM

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