210628

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200 m Run

10 Air Squats

2 rounds:

30 sec Scorpion Stretch Right

30 sec Scorpion Stretch Left

30 sec Goblet Squat Hold (split squat loading)

30 sec Downward Dog

30 sec Upward Dog

30 sec Goblet Squat Hold

Metcon

Metcon (2 Rounds for weight)

A1) Front Squat

50% 1 RM

A2) dumbbell waiter curls
https://youtu.be/DjgrEWlgGaY

Rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Dumbbell Split Squat

15% Back Squat/hand

B2) Diamond Push-Up
https://youtu.be/WLeh4V7n4ow

Finisher – Weeping Legs (Time)

Single Leg Glute Bridge x 12/side

Alt. Lunges x 15/side

1/2 Squat Jumps x 20

Previous PostNext Post