21
Aug
Griff
CF Barbending – CrossFit
Warm-up
The Combine (No Measure)
2 sets of each
high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)
Metcon
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
looks easy on paper
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)