211203

3
Dec

211203

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

snatch grip romanian deadlift (3110; 8-10reps; rest 45sec x 4 Sets)

https://youtu.be/UTWUTvPUPjA
superset with

DB Suitcase Walking Lunge (30X0; 14-16 Steps; rest 45sec x 4 Sets)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 12mins:

1st – 12 Dual Russian KB/DB Swings 53/35lbs

2nd – 6 Alternating KB/DB Rack Reverse Lunge to Step Up 20″ 53/35lbs (3/side)

3rd – 20-30sec Dual KB/DB Hollow Flutter Kicks
https://youtu.be/HzX4sBWyjXU

https://youtu.be/WPbjjme9pYQ

https://youtu.be/1NFvqnKgkGw