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*