21
Apr
160421
Community Fitness Barbending – CrossFit
Warm-up
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Metcon
Metcon (Time)
For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots 20/14
55 deadlifts 225/155
Metcon
Metcon (Time)
B-Fit
2 rounds with 3 minutes rest between rounds
10-15-25-50 American KB swings 53/35
20 pushups after each set