211015

14
Oct

211015

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Bear Crawl Wall to Turf x 2

10 Horizontal Pull-ups

10 Push-ups

10 Scap Push-ups

Weightlifting

Close Grip Floor Press (3 x 4-6 @ 20X1)

rest :45 then

Chin-up (3 x 3.3 @ 11X1)

perform 3 reps, rest :15 & perform 3 additional reps

Metcon

Metcon (AMRAP – Rounds)

EMOM x 8:

Odd – 4 Hand Release Burpee + 6-8 Toes to Bar

Even – 1 Wall Walk + 3-4 Dips

Metcon (Time)

3 Rounds:

Row 300m/bike .4 miles

15 Feet Anchored Sit-ups

10 DB Gorilla Rows 50/35

5 DB Burpees

rest :60