211021

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

wide grip bench press (3 x 10-12 @ 31X0, rest :75)

https://youtu.be/EeE3f4VWFDo
superset with

horizontal pull-up (3 x 12-14 @ 30X0, rest :75)

Metcon

Metcon (AMRAP – Rounds)

15 Minutes:

20sec Hanging L Sit

15m Quadruped Crawl Forwards

15m Quadruped Crawl Backwards

10 Dual KB/DB Clean and Push Press 50/35lbs

5 Strict Pull Ups