160728

28
Jul

160728

Community Fitness Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon (Time)

8 RDS

3 strict HSPU + 3 kipping HSPU

6 Stone 2 Shoulder 135/95 or higher

9 TTB

12 KB/DB snatch 70/53 or 70/50

Metcon (AMRAP – Reps)

B-Fit

6 RDS of :30 on/:30 off

DB Thrusters

box jumps

burpees

cal airdyne/row