16
Aug
Crew Neck
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
:20-:30 Dip Support
:20-:30 Dead Hang
:20-:30 Hip Extension Isometric
Then build to a moderate 1/2 Kneeling DB Press x 5
Weightlifting
Bench Press (build to a 5RM for the day)
20 minute cap
Metcon
Metcon (3 Rounds for time)
3 Rounds:
15 Pull-ups
15 Shoulder to Overhead 95/65
15 Calorie machine
rest 1:1 after each RD
RX+ – 115/85