210812

11
Aug

210812

CF Barbending – CrossFit

Warm-up

FBB Shoulders & Hips (No Measure)

3 Rounds:

10 Push-up to Pike

10 Turkish Sit-ups

10 Jefferson Curls

Weightlifting

Shoulder Press (build to a 1 RM)

Functional Strength goal is 80% BW for a male & 60% BW for a female

superset with

Dumbbell Contralateral Reverse Lunge (build to a 1 RM)

Functional Strength goal is 40% BW for 1 rep on each side

20 minute cap

Metcon

Metcon (Time)

“Aesthetic EMOM Test 4”

80 Double Unders

500m Row/.75 mile bike

20 KB/DB Front Rack Lunges 50/35

60 Double Unders

350m Row/.5 mile bike

16 Front Rack Lunges

40 Double Unders

200m Row/.25 mile bike

12 Front Rack Lunges

20 Double Unders
singles – 120/90/60/30