211112

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Sumo Deadlift (31X1; 10-12reps; rest 60sec x 3 sets)

superset with

Goblet Cossack Squat (30X0; 16-20reps alt legs; rest 60sec x 3 sets)

https://youtu.be/rSaWYv37zzE

Metcon

Metcon (2 Rounds for time)

Every 10mins x 2 sets:

250/225m Row

12 DB Front Squats 50/30lbs

10 Devils Press 50/30lbs

12 DB Front Squats 50/30lbs

250/225m Row

Same Pace Each Set