211116

16
Nov

211116

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean Deadlift (3131; 6-8reps; rest 60sec x 4 Sets)

superset with

DB Unilateral Push Press (30X1; 8-10/arm; rest 60sec x 4 Sets)

https://youtu.be/iy25nftwGv0

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes to Bar/Rings

*100m Row between sets (only 9 sets of this)

rest 2mins then

10-9-8-7-6-5-4-3-2-1

Tuck Ups

*100m Run between sets (only 9 sets of this)
https://youtu.be/obVuc0wZoss