211202

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