A Thousand Words

26
Aug

A Thousand Words

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Banded Kneeling Hip Thrusts

12 Cossack Squats (6/side)

9 Pendlay Rows Light

Weightlifting

box squat (10 x 2 EMOM heavier than 8/20)

SPEED FOCUSED

Kettlebell Rack Lunges (3 x 7/Leg EOMOM)

https://youtu.be/52m3qmjBUmU

Metcon

Metcon (AMRAP – Reps)

15 Minutes:

1k Row/1.5 mile Airbike

50 Pull-Ups

AMRAP “Macho Man”

Macho Man

3 Power Cleans 115/85

3 Front Squats

3 Push Jerks
RX+ – 20 Bar Muscle Ups & 155/105