1
Nov
211102
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
DB Unilateral Deficit RDL (3010; 8-10/leg; rest 60sec x 3 Sets)
DB Unilateral Push Press (30X1; 8-10/arm; rest 60sec x 3 Sets)
Metcon
Metcon (Time)
15-21-27
Row/Bike Cals
27-21-15
Strict Bar Dips
*Scale to Hand Release Push Ups
rest 3mins
21-15-9
Row/bike Cals
40-30-20
Abmat Sit Ups
if class size permits, switch machines