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)
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