201202

2
Dec

201202

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

https://youtu.be/Yo55p6k0oIA
perform 5 reps of each movement x 3 Rounds

Weightlifting

Back Squat (5 x 5 @ 22X1 E3MOM @ 5-10LBS heavier than last wk)

Metcon

Metcon (3 Rounds for time)

Every 5 Minutes x 3:

10 Strict Pull-ups

12 DB Front Rack Reverse lunges 35/25

8 Man Makers

1 Minute Hollow Hold
https://youtu.be/H7iF5rNSoC4

Perf. – 20 Ring Rows & 25/15