8
Apr
220409
CF Barbending – CrossFit
Warm-up
FBB Upper Body Push (No Measure)
3 Rounds:
6 1/2 kneeling KB Press/side
10 side plank Powell Raises/side
15 Banded Face Pulls
https://youtu.be/VrHNJXoSyXw
Weightlifting
Push Jerk (7 x 3)
Scaling:
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
Finisher – Bicep + Delt Chipper (Weight)
50 KB Horn Curls
40 KB Hip to Halo
30 KB Preacher Curls in squat
20 KB Press(10/side)
10 Top Down Alternating KB Curls(5/side)