211109

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean Deadlift (3 Pauses: 3131; 6-8reps; rest 60sec x 3 Sets)

supereset with

1/2 Kneeling Dual DB Press (3021; 8-10reps; rest 60sec x 3 Sets)

https://youtu.be/HZM84steEyw

Metcon

Metcon (3 Rounds for reps)

5min AMRAP: 1-2-3-4-5-6….

Single Arm DB Bench Press R 50/35

Single Arm DB Bench Press L

*1 Turkish Get Up/arm between each set/same load

rest 2mins

5min AMRAP

1-2-3-4-5-6….

Strict Bar Dips

(add 25/10lb Dumbbell between legs – RX+)

*5 Cal Row/bike between each set

rest 2 minutes

5min AMRAP

1-2-3-4-5-6….

L-Sit Lift Overs (tap feet on each side = 1 rep)

*5 Cal Bike/row between each set
RX+ bench/TGU – 60/40

alt. bike & rower if class size allows

https://youtu.be/sXV7muAep3A