CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Sumo Deadlift (8 x 8 EMOM @ 40-60% 30X0 Tempo)
Metcon
Metcon (Time)
21-15-9:
Sumo Deadlift 225/155
Pike Press
*30 Leg Lifts after each RD*
Perf. 185/125 * 30-20-10 HR Push-ups
Metcon (Time)
No Equipment WOD
Run 1 mile
60 push ups
40 dips
20 Pike Press
10 pistols (each leg ½ rep)
20 Pike Press
40 dips
60 push ups
Run 1 mile