211120

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Filly Press (2110; ; 8-10/arm; rest 60sec x 4 Set)

superset with

Low Bar Tricep Push-up (3011; 8-10reps; rest 60sec x 4 Sets)

https://youtu.be/3R-4NddvHIQ
giant set with

DB Dual Bicep Curl (40X1; 8-10reps; rest 60sec x 4 Sets)

https://youtu.be/HnHuhf4hEWY

Metcon

Metcon (Time)

3 Rounds:

Row 125/100m

10 Single Leg Alt. Toe To Bar

Row 125/100m

10 Sit Ups

Row 125/100m

rest walk 2-3mins between sets