211102

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)

https://youtu.be/ESlGSiYNf64

DB Unilateral Push Press (30X1; 8-10/arm; rest 60sec x 3 Sets)

https://youtu.be/iy25nftwGv0

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