211030

29
Oct

211030

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Farmers Press (20X1; 8-10/arm; rest 75sec x 3 Set)

https://youtu.be/r5V1FlJGmYg
superset with

Close Grip Floor Press (2020; 10-12reps; rest 75sec x 3 Sets)

giant set with

Hammer Curls (2111; 8-10/ arm; rest 75sec x 3 Sets)

https://youtu.be/nvcqKLIJ_ds
perform alternating

back to farmer press

Metcon

Metcon (4 Rounds for time)

4 Rounds:

10 Renegade Rows 40/25lbs

Row 300/275m @ 90% effort

rest walk 2-3mins between sets
https://youtu.be/Em4T6ZeUMQI