211025

24
Oct

211025

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Rack Drop Lunge (3 x 8-10/side @ 30X0, rest :75)

https://youtu.be/232QggyayZU
superset with

Chin-up (3 x 8-10 @ 2011, rest :75)

Metcon

Blondie & Brownie (2 Rounds for reps)

7 min AMRAP:

5 Lunges/leg

7 Box Jump Step Down 24/20″

9 Ring Rows

rest 3mins then

7 min AMRAP:

5 Burpees

7 Toes to Bar

9 Air Squats
re-test from a few weeks back