7
Dec
211207
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Clean Deadlift (3131; 6-8reps; rest 45sec x 4 Sets )
superset with
Dumbbell Arnold Press (2111; 8-10/arm; rest 45sec x 4 Sets)
Metcon
Metcon (AMRAP – Reps)
3mins AMRAP:
10/8 Cals Row/Bike
5 Bench Press 135/85
rest 2mins
NOT FOR TIME
15 Wall Walks
*Quality Position Focused
rest 2mins
3mins AMRAP:
10/8 Row/Bike Cals
5 Toes to Bar/Rings