2
Dec
211202
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
wide grip bench press (31X0; 10-12reps; rest 45sec x 4 Sets)
https://youtu.be/EeE3f4VWFDo
superset with
horizontal pull-up (30X0; 12-14reps; rest 45sec x 4 Sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
12mins:
6 Dual KB/DB Clean 53/35
20m Dual KB/DB Rack Carry
6 Alternating Single Arm Bias Pull Ups 3/ arm
6 Dual KB/DB Push Press 53/35
20m Dual KB/DB Rack Carry
6 Strict Ring Dips
https://youtu.be/Yip8JikPasQ