CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts

Metcon (2 Rounds for weight)

EMOM x 10:

A1) Deadlift

4 @ 60% – Pause :03 below knee

A2) Dumbbell Bench Press
reset at bottom of each dead

rest 5 minutes then…

Metcon (Weight)

EMOM x 10:

B1) Single Leg Kettlebell Romanian Deadlift

5-10% DL/Hand

B2) banded tricep pushdown

Finisher – Push Pull Iso-Dynamics (No Measure)

Inverted Row Hold

Inverted Rows

Front Leaning Rest Hold

Spiderman Push-ups

RD 1 – :30 each set

RD 2 – :20 each set

RD 3 – :10 each set
https://youtu.be/fSoigipsZM8