26
Nov
211126
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)
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