13
Mar
220313
CF Barbending – CrossFit
Warm-up
Bodyweight Upper Flow (No Measure)
2-3 Rounds:
8 Yoga Push-ups
8 Prone Snow Angels
8 Scapular Pull-ups
8 Side Plank Rotations/side
Gymnastics
Weighted Pull-ups (7 x 1 ascending)
weighted dips (7 x 1 ascending)
Type the details of the gymnastics
Scaling:
Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.
Beginner Option:
Pull-up negative 1-1-1-1-1-1-1 reps
Dip negative 1-1-1-1-1-1-1 reps
Finisher – Crunch, Curl & Carry (No Measure)
3 Rounds:
1:00 Kneeling banded Crunches
1:00 Zercher KB Carry
1:00 Alt. Hammer Curls
https://youtu.be/bnEbdVGBYZI