211209

9
Dec

211209

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Close-grip bench (31X0; 10-12reps; rest 45sec x 4 Sets)

superset with

3 point row (20X2; 8-10/arm; rest 45sec x 4 Sets)

https://youtu.be/zl5q8TpD55I

Metcon

Metcon (Time)

3 Rounds:

20sec Adduction Bias Side Plank R

8 DB Plank Row R 50/35

8 Archer Push Up R

8 DB Plank Row L 50/35

8 Archer Push Up L

20sec Adduction Bias Side Plank L

-rest as needed between sets-
https://youtu.be/jiA3RnMxFU0