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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Sumo Deadlift (31X1; 10-12reps; rest 60sec x 4 sets)

superset with

Goblet Cossack Squat (30X0; 16-20reps alt. legs; rest 60sec x 4 sets)

https://youtu.be/rSaWYv37zzE

Metcon

Metcon (AMRAP – Rounds)

Every 2mins x 6 Rounds:

1st – 12/10 Cal Row + 6 Devils Press 50/35lbs

2nd – 12 DB Thruster 50/35lbs + 12 Box

Jump Step Down 24/20″
8/6 Cal Bike

*The aim for each of these 2mins sets is to be done around the 60-75sec mark for each. If

you are starting to slow down considerably then cut the reps back