CF Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
followed by 3 seated dynamic box jumps EMOM x 6
box squat (3 x 5 @ 70-80% BS, rest :10 then 1-3 reps x 2)
Zercher Squat (3 x 6-8 AHAP)
select a loading that takes you near failure within the designated rep range. Perform 1-2 warm-up sets to feel it out prior to your 3 work sets.
Banded KB Swing (4 x 20-25, rest :60 between sets)
select a load and band combo that is challenging but can be performed unbroken. Swing to shoulder level.