211122

22
Nov

211122

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Rack Drop Lunge (30X0; 16-20reps Alt. Legs; rest 60sec x 4 Sets)

https://youtu.be/232QggyayZU
superset with

Chin-up (2011; 8-10reps; rest 60sec x 4 Sets)

Metcon

Metcon (Time)

10 Rounds:

2 Burpee Pull Up

4 Air Squats

6 Jump Lunges

20 Double Unders

rest 30sec after set 2,4,6, and 8

*If you feel really good you can wear a weight vest for this workout