3
Jan
210103
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
2 minute easy machine
6 Box Step Downs/side
8 Bird Dog Nose to Knee x 8/side
Weightlifting
Good Mornings (2 x 6 @ 3111 light to moderate)
Back Squat (3 @ 85%, 2 @ 90%, 1 @ 92.5%)
perform E3MOM
Metcon
Metcon (Time)
Row 500m or 1 mile Airbike
30 Barbell Step-ups 95/65
15 Strict Knee to Elbow
20 Barbell Step-ups 115/85
15 Strict Toe to Bar
10 Barbell Step-ups 135/95
15 Kipping Toe To Bar
Row 500m or 1 mile Airbike
Perf. – 75/55, 95/65, 115/75
increase difficulty of TTB variation each RD