20
Oct
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