5
Nov
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)
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*