200703

2
Jul

200703

CF Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

3 Rounds:

10 quadruped thoracic rotations

6 box step downs/side(5 second lowering)

10 jefferson curls

Weightlifting

Deadlift (EMOM x 8 – 8 reps @ 40-60% 30X0 Tempo)

Metcon

Metcon (Time)

3 Rounds:

400m Run

21 Box Jumps 24/20″

12 Deadlifts 225/155

Metcon (Time)

No Equipment WOD

10 Rounds:

Run 200m

20 Abmat Sit-ups