211016

15
Oct

211016

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Run 200m

6 Inchworms

12 BW Calf Raises

Weightlifting

DB Seated Good Morning (2 x 10 slow & controlled)

https://youtu.be/x5nnk8hUBo4
super with

Patrick Step (2 x 12-15/leg)

https://youtu.be/UWxfSDTF2dk
elevate yourself 6-10″

romanian deadlift (2 x 6-8 @ 3111)

super with

Goblet Cyclist Squat (2 x 6-8 @ 31X1)

https://youtu.be/AdfMPEDpUHI

Metcon

Metcon (Time)

3 Rounds:

100m Farmers Carry 53/35

10 Prisoner Tall Kneel to Stand

:60 Plank

10 Prisoner Step-up 20″

4 Turkish Get-ups alternating