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