CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Heels Elevated Goblet Squat (3 x 8 + 8 @ BW)

Go AHAP while maintaining form – comp 25/20kg plates preferred

Metcon

Metcon (Time)

3 Giant Sets:

8 Kettlebell Goblet Box Step-Ups (left leg)70/53

8 Kettlebell Goblet Box Step-Ups (right leg)

16 Weighted Strict Dips 45/25

32 Scapular Retractions 5/2.5’s

Rest 2:00 between sets.
Perf. – 53/35

Chad (Time)

1,000 Step-ups 24/20″

*if you have a vest or backpack, don it*
No Equipment WOD

re-test from early on in Lockdown