211104

3
Nov

211104

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Dips (2020; 10-12reps; rest 60sec x 3 Sets)

superset with

Pendlay Row (30X1; 10-12reps; rest 60sec x 3 Sets)

Metcon

Metcon (AMRAP – Rounds)

15min:

30sec Bent Hollow Hold

3 Wall Walks

6 Strict Pull Ups*

9 Ring Push Ups

30sec Dual KB Rack Carry
https://youtu.be/lUtxvHizvsw

*kipping permitted if you can maintain 6 unbroken reps conistently*