160721

21
Jul

160721

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Handstand Push-ups (4-8 unbroken kipping HSPU EMOM x 10)

Metcon

Metcon (Time)

3 RDS

3 jerks 185/125

4 Front squats

5 cleans

30 pull-ups

40 push-ups

50 abmat sit-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

4 RDS 0f 3 min AMRAP

10 DB snatch R & L

20 hollow rocks

*rest 1 min*