211124

24
Nov

211124

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Close-grip bench (31X0; 10-12reps; rest 60sec x 4 Sets)

superset with

3 point row (20X2; 8-10/arm; rest 60sec x 4 Sets)

https://youtu.be/zl5q8TpD55I

Metcon

Metcon (Time)

4 Sets:

20sec Adduction Bias Side Plank R

20sec Adduction Bias Side Plank L

8 Archer Ring Row R

8 Archer Ring Row L

8 KB/DB Push Ups

8 Close Grip Push Ups
https://youtu.be/I7J3YCeD8hE

https://youtu.be/P48pbMvoDww