18
Nov
211118
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
wide grip bench press (31X0; 10-12reps; rest 60sec x 4 Sets)
https://youtu.be/EeE3f4VWFDo
superset with
horizontal pull-up (30X0; 12-14reps; rest 60sec x 4 Sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minutes:
20m Single Arm Farmers Walk R (heavy load)
5 Strict Pull Ups
20m Single Arm Farmers Walk L (heavy load)
5 Strict Dips
10 Leg Tuck Ups holding dip support
score every 10m as a rep on FC