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