211108

8
Nov

211108

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Rack Drop Lunge (30X0; 16-20 reps alt legs; rest 60sec x 3 Sets)

https://youtu.be/232QggyayZU
supereset with

Chin-up (2011; 8-10reps; rest 60sec x 3 Sets)

Metcon

Metcon (2 Rounds for reps)

7min AMRAP

15 Double Unders

10 Walking Lunges

5 Renegade Rows 50/35lbs

rest 3mins

7min AMRAP

4 Burpee Pull Ups

8 Wall balls 20/14

12 Sit Ups