9
Jan
210109
CF Barbending – CrossFit
Warm-up
The Greatest Squat Warm-up Ever (No Measure)
Weightlifting
Back Squat (10 x 2 @ 50% every :45 AFAP)
Split Squat (2 x 8/side moderate)
Metcon
Metcon (Time)
30 Front Rack Step ups 75/55
50 Double Unders
Row 500m/1 mile bike
20 Front Rack Step ups 95/65
50 Double Unders
Row 500m/1 mile bike
10 Front Rack Step-ups 125/85
perf – 65/45, 75/55, 95/65
15 Box jumps in place of Dubs