Put a Ring On It

2
Sep

Put a Ring On It

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Back Rack Touch & Go Step Downs/Side

15 Weighted Abmat Sit-ups

15 Calf Raises

Weightlifting

box squat (10 x 2 EMOM heavier than 8/27)

Speed Kills!!!!!!!!!!!!

DB Suitcase Walking Lunge (3 x 4 @ 22X1 + 8 EOMOM)

2 tempo + 4 per leg each set

Metcon

Metcon (Time)

10 Rounds:

3 Burpee Pull-ups

6 Front Squats 115/75

9 Calorie Row
RX+ – 3 Bar Muscle Ups & 155/105