CrossFit – Fri, Nov 17

CF Barbending – CrossFit

Warm-up

2 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike. Perform on one machine OR switch after :60.

2 sets:

5 elbow-to-instep/leg

:30 unweighted good mornings

5-10 step back lunges/leg

5-10 single-leg toe touches/leg

50-m double-KB farmers carry

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Metcon

Metcon (Time)

6 rounds for time:

9 deadlifts (155/225 lb)

100-m double-KB farmers carry

– Athlete chooses the farmers carry load.
INTERMEDIATE

6 rounds for time:

9 deadlifts (105/155 lb)

100-m double-KB farmers carry

– Athlete chooses the farmers carry load.

BEGINNER

6 rounds for time:

9 deadlifts (55/75 lb)

50-m double-KB farmers carry

– Athlete chooses the farmers carry load.

Stretching (Checkmark)

1 set:

1:00 pigeon pose/side