211211

11
Dec

211211

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Farmers Press (20X1; 8-10/arm; rest 45sec x 4 Set)

https://youtu.be/r5V1FlJGmYg
superset with

Close Grip Floor Press (2020; 10-12reps; rest 45sec x 4 Sets)

giant set with

Hammer Curls (30X1; 8-10; rest 45sec x 4 Sets)

https://youtu.be/nvcqKLIJ_ds

Metcon

Metcon (Time)

3 Rounds:

12 Cal Row/Bike

8 Dumbbell Burpees 60/40lbs

9 Cal Row/Bike

8 Burpees

6 Cal Row/Bike

rest walk 2mins between sets