211210

10
Dec

211210

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Sumo Deadlift (31X1; 10-12reps; rest 45sec x 4 sets)

superset with

Goblet Cossack Squat (30X0; 16-20reps alt. legs; rest 45sec x 4 sets)

https://youtu.be/rSaWYv37zzE

Metcon

Metcon (AMRAP – Rounds)

Every 2mins x 6 Rounds:

1st – 10/8 Calorie Bike/Row + 6 DB Burpee Box Step Ups 20″ 50/35lbs

2nd – 4 DB Deadlifts + 4 DB Power Cleans + 4 DB Thruster 50/35lbs + 40 Double Unders
*The aim for each of these 2min sets is to be done around the 60-75sec mark for each. If

you are starting to slow down considerably then cut the reps back