4
Nov
211105
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Good Mornings (20X2; 8-10reps; rest 60sec x 3)
superset with
Weightlifting
1 1/4 Goblet Squats (2111; 8-10 reps; rest 60sec x 3)
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4:
30sec Side Plank
18/15 Cal Row
12 American KBS 70/53lbs
6 Burpee Box Jumps 24/20″
30sec Side Plank (opposite side)
*Switch sides that you begin with on the side plank each round.
*Same Pace Every Set