220211

CF Barbending – CrossFit

Warm-up

Crazy 8’s (No Measure)

3 Rounds:

8 Banded Face Pulls

8 Banded Straight Arm Pulldowns

8 Banded Pull Aparts

8 Calorie Machine

Weightlifting

Close-grip bench (15 minutes to build to a heavy single)

DB Bench Press (2 x 15 @ 2111)

superset with

Supinated Bent Over Row (2 x 10 @ 2111)

rest :60

DB Floor Press in Bridge (2 x 10)

giant set with Banded Tricep Pushdown 2 x 10 & …

Toes-To-Bar (2 x Max)

rest :60 after and back to Floor Press in Bridge