Besties – Blondie & Brownie

25
Aug

Besties – Blondie & Brownie

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean Deadlift (5 x 3 ascending EOMOM)

Pause :02 at mid shin, above knee & pockets

https://youtu.be/NiMKbVupzOQ

*newer athletes mechanics focus*

Metcon

Blondie & Brownie (2 Rounds for reps)

7 min AMRAP:

5 Lunges/leg

7 Box Jump Step Down 24/20″

9 Ring Rows

rest 3mins then

7 min AMRAP:

5 Burpees

7 Toes to Bar

9 Air Squats
In honor of 9 am staples Robin Diamond & Marlene Lipman. They lead by example each day, remain humble, & personify grit (passion & perseverance over an extended period of time!)