220313

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

https://youtu.be/jp57YdpiPfY