CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
T Spine Extension of foam roller x :30
Inchworm + 5 Scap Pushups x 5
Deep Squat +Thoracic Rotation x 8/side
https://youtu.be/O7xGsG23NLI
Weightlifting
Close Grip Floor Press (15 minutes to find a 5 RM @ 40X0)
superset each attempt with 8 Band Pull Aparts
Z Press (3 x 6 @ 30X0)
Seated Strict Press
superset with….
DB Romanian Deadlift (3 x 15 @ 3010)
https://youtu.be/Cf3CaHui43A
use Z-Press loading
Metcon
Metcon (Time)
3 Rounds:
20 Deficit Deadlifts 185/125 (Stand on a 45)
15 Ring Push-ups
8 Strict Toes To Bar
50 Double Unders
Perf. – 135/85, HR Push-ups, Hanging Knee Raise, Plate hops
*15 minute Cap*