CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (No Measure)
30 Minute Calorie Machine at a steady pace. Every 5 minutes starting at 0:00 get off & perform:
5 KB Hip to Halo/side
10 KB Curl + Paloff Press Negative
5 KB Curl Eccentrics with 3 second negative/arm
https://youtu.be/4frRMFUlaFs