~Today's Back 'n' Bi Workout~

Todays back and Bi workout was a killer CrossFit mix-up. I have been trying to incorporate a lot of different CrossFit workouts since I can't afford to go to a CrossFit gym. But anyhow, my wifey did this workout with me and she did awesome! So ladies give it a try! Here is the breakdown of todays grind:

1. Hang snatch! 3 sets of 8-12
2. Narrow grip barbell curl (with preacher pad) 3 sets of 10-12
3. Back Flys (lean way forward and pinch your shoulder blades together) 3 sets of 20-25
4. Single arm cable rows 4 sets of 10-12
5. Reverse cable curl with preacher bar 4 sets of 10 (HEAVY)
6. Hammer Curls 3 sets of 10 ea. arm
7. Pull-ups (the best pull-ups are weighted pull-ups, use the dip belt and add some weight) 3 sets of 8-10 full extension. 

This routine works best if you superset number 2&3, 4&5, and 6&7 together.  Then number 1 separate all by itself, but still first. Go get em, Yeah Buddy!