CF Barbending – CrossFit
Warm-up
Bodyweight Upper Flow (No Measure)
2-3 Rounds:
8 Yoga Push-ups
8 Prone Snow Angels
8 Scapular Pull-ups
8 Side Plank Rotations/side
https://youtu.be/_AOxb-7uwEE
Metcon
Metcon (6 Rounds for calories)
Every 2:00 x 6:
10 Second Max effort Machine
10 Pike Press
8 Alternating Dumbbell Hang Power Snatch 40/25
Rx+ – 5 Strict HSPU & 50/35
*score is cals – full send*
Metcon (Time)
500m Row/1 Mile Airbike
50 Hang Clean High Pulls 45/35
40 Z-Press 45/35
30 Reverse Curls 45/35
20 Windshield Wipers 45/35
https://youtu.be/RjBnCXl9Ucg