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)

https://youtu.be/N5_xeuCiyJg

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