CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Calorie Machine

10 Prisoner Good Mornings

4-3-2-1 Ring Row + Isometric hold (4-3-2-1 seconds)

Metcon

Metcon (2 Rounds for reps)

A1) Supinated Narrow Grip Pull-up

A2) dumbbell side bend

https://youtu.be/gCJoDIyH_qw
rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Kettlebell Bent Rows

1112 Tempo

B2) bent ITWY

5 each

Finisher – Core Crusher (Time)

:50 Hollow Hold

:40 Plank Knee to Elbow Alternating

:30 Grappler Sit-up

:20 RKC Plank

10 Side Plank Knee to Elbow/Side
https://youtu.be/awXlrvnr-QE