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

Metcon

Metcon (2 Rounds for reps)

A1) Ring Pull-up

A2) Windshield Wipers
https://youtu.be/eZd0nvh7Uhs

scales – box/banded pull-ups

rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Ring Row

B2) Dumbbell bent over upright row
https://youtu.be/8uKpeOByTCg

Finisher – Core Countdown (Time)

Descending Ladder:

Hollow Hold :20-:02

Sprinter Sit-ups 10-1