220613

12
Jun

220613

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (build to a tough 4 in 5 sets E3MOM)

Push Jerk (3 x 8 between 60-70%)

slightly ascending or across……

superset with

KB Gorilla Row (3 x 8-10/arm)

Metcon

Metcon (Time)

300m DBl KB Rack Carry
Scaling:

Ideally use the same loading you used for the gorilla rows. Beginner athletes should reduce the loading to something challenging that allows them to maintain a stable midline.

https://youtu.be/CJ-F_Xg9fJY