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