211113

13
Nov

211113

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Farmers Press (20X1: 8-10/arm; rest 60sec x 3 Sets)

https://youtu.be/r5V1FlJGmYg
superset with

Close Grip Floor Press (2020; 10-12reps; rest 60sec x 3 Sets)

giant set with

Hammer Curls (30X1; 8-10; rest 60sec x 3 Set)

https://youtu.be/nvcqKLIJ_ds

Metcon

Metcon (3 Rounds for time)

3 Rounds @ tough effort:

Bike 14/12 Cals

10 Alternating KB Gorilla Rows 70/53

10 Dual KB Sumo Deadlifts 70/53

Bike 14/12 Cals

rest walk 2-3mins between sets
row 20/16 cals – keep RDS consistent