220828

27
Aug

220828

CF Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Overhead Squat (2 x 5, 3 x 3, 5 x 1 EOMOM)

Scaling:

Most athletes should be able to do this workout as prescribed. Deconditioned athletes can row for total meters in 10 minutes.

Metcon

2k Row (Time)

Max Effort 2k Row
Compare to 8/2/22