15.5ish

1
Aug

15.5ish

Community Fitness Barbending – CrossFit

Junk yard dog (No Measure)

5 minutes alternating with a partner followed by mobility work

Deadlift (5 @ 60/70, 5+ @ 80%)

Metcon (Time)

27-21-15-9

cal row/airdyne

WB 20/14
RX+ with assault bike

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – Dumbbell Bench Press x 8-10 reps

Minute 2 – Banded Hip Bridges x 20 reps

Minute 3 – 45-60 seconds of Double-Under Practice

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Ground to Overhead

100 Meter Run

10 Push-Ups or Stationary Dips

100 Meter Run

C.

Two sets of:

Single-Arm Dumbbell Row x 8-10 reps

Rest as needed