210109

9
Jan

210109

CF Barbending – CrossFit

Warm-up

The Greatest Squat Warm-up Ever (No Measure)

https://youtu.be/pCEpcIo-O4I

Weightlifting

Back Squat (10 x 2 @ 50% every :45 AFAP)

Split Squat (2 x 8/side moderate)

https://youtu.be/KXUJxb8hO8U

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