10
Aug
210811
CF Barbending – CrossFit
Warm-up
FBB Midline Prep (No Measure)
3 Rounds:
:30 plank
10 side plank rotations/side
10 Jefferson Curls @ 3030
Weightlifting
Farmer’s Carry (build to a max unbroken 50′ carry)
Functional Strength goal is 100% BW; firebreathers go for 200%
Use DB’s, KB’s, Trap Bars, or FC Handles
20 minute cap
Metcon
Metcon (Time)
“Aesthetic EMOM Test 3”
5 Rounds:
21 Calorie Machine
15 Air Squats
9 DB/KB Snatch/arm 50/35
DB/KB loading should be one you can perform unbroken EVERY RD
20 minute Cap