211106

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Filly Press (3 x 8-10/arm @ 2111, rest :60)

https://youtu.be/f7udx-7ERog

superset with

Low Bar Tricep Push-up (3 x 8-10 @ 3011, rest :60)

https://youtu.be/3R-4NddvHIQ
giant set with

DB Dual Bicep Curl (3 x 8-10 @ 40X1, rest :60)

https://youtu.be/HnHuhf4hEWY
then back to Filly Press

Metcon

Metcon (4 Rounds for time)

4 Rounds:

Row 200/150m @ 85%

12-15 Toes to Bar

15-18 Tuck Ups

Row 200/150m @ 95%

(Faster on back end of set)

rest walk 2-3mins between sets
https://youtu.be/obVuc0wZoss

*Stay as close to UB on core work as possible*