CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
Straddle Hip Circles x :15/side
Scap Push-ups x 12
Quadruped Knee to Elbow + Bird Dog x 8/side
Weightlifting
Floor Press (2 x 5 @ 75%, 2 x 3 @ 85%)
giant set with….
Split Stance Contralaeral DB RDL (4 x 6-8/side)
giant set with…..
L-Sit Pull-ups (4 x 4-6 @ 2111)
Perf. – Hold strongest variation of hanging L-sit
*20 minutes to complete 4 giant sets*
Metcon
Metcon (Time)
3 Rounds:
12 DB/KB Rack Reverse Lunges 50/35
20 Russian Twists 25/15
12 Renegade Rows
45 Double Unders
*Rest 1 minute*
Perf. – 35/26 & 25 Mountain Climbers on bells for dubs
*one push-up per renegade row*