CF Barbending – CrossFit
Warm-up
Midline Love (No Measure)
3 Rounds:
8 Push-up + Reach Back
8 Air Squats + Alternating Thoracic Rotation
8 Side Plank & Reach/side
200m jog after RD 3 only
Metcon
Metcon (No Measure)
30 Minute Bike/Row at a moderate pace. Every 5:00 starting at 0:00 get off & perform:
12 DB Sumo Squats
8 Single Arm DB Drop Lunge/side
6 Goblet Curtsy Step Downs/side
https://youtu.be/QqvTW0pzLFw
(Note DB positioning & disregard tempo)
https://youtu.be/pgxl5i07ofM
(use suitcase hold)