200805

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Deadlift (3 x :30 max reps @ 275/185)

After Each Set – 1:00 DBL KB Front Rack Hold 53/35

Perf – 205/125

Floor Press (3 x :30 max reps @ 53/35)

After Each Set – 1:00 Bent Scap retractions 5/2.5

Perf. – use same loading as Front Rack Hold

*alt. each RD between deads & press

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Max Burpees

1 Minute Max Kettlebell Swings 53/35

1 Minute Max Jump Lunges

1 Minute Rest
Perf. – 44/26

Metcon (Time)

No Equipment WOD

10 Rounds:

10 Hand Release Push-ups

20 Sit-ups

30 Walking Lunges

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