211023

22
Oct

211023

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Filly Press (3 x 8-10/arm @ 2111, rest :75)

https://youtu.be/f7udx-7ERog

superset with

Low Bar Tricep Push-up (3 x 8-10 @ 3011, rest :75)

https://youtu.be/3R-4NddvHIQ
giant set with

DB Dual Bicep Curl (3 x 8-10 @ 40X1, rest :75)

https://youtu.be/HnHuhf4hEWY
then back to Filly Press

Metcon

Metcon (Time)

4 Rounds:

10 Kipping Toes to Bar

20 Anchored Feet Sit Ups

Bike/Row :45 @ 90% effort

rest walk 2-3mins between sets