12
Nov
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)
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