211018

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Split Squat (3 x 8-10/leg @ 2110 with rear foot elevated 4-6″ )

https://youtu.be/KXUJxb8hO8U
rest :75 – superset 1A

Pull-ups (3 x 8-10 @ 2011, rest :75)

superset 1B

https://youtu.be/b_upCqabOBA

Metcon

Metcon (3 Rounds for reps)

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Renegade Rows 50/35lbs

*5 Cal Row/bike between each set

rest 2mins

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Strict Knees to Elbows

*5 Cal Bike/row between each set

rest 2mins

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Alternating DB Thrusters 50/35

*30 Double Unders between each set