220802

1
Aug

220802

CF Barbending – CrossFit

Warm-up

Midline Love (No Measure)

3 Rounds:

8 Push-up + Reach Back

8 Air Squats + Alternating Thoracic Rotation

8 Side Plank & Reach/side

Weightlifting

Front Squat (20 Minutes to build to a heavy single)

*Perform a 100m row sprint after each attempt*

Scaling:

Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Beginner Option:

Front squat 3-3-3-3-3-3-3 reps

Metcon

2k Row (Time)

Max Effort 2k Row
check your previous attempt & try to crush it