160802

2
Aug

160802

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

7 RDS

7 Hang Squat Cleans 135/95

7 bar facing burpees

7 CTBPU

Metcon (Time)

50-40-30-20-10 cal row

rest 1 minute between RDS
finisher – 3 x20 Db weighted abmat sit-ups with feet anchored & 3 x 30 good mornings 45/35

Metcon (Time)

B-Fit

3 RDS with a partner

800m relay run

50 DB Push Press

50 pull-ups or ring rows

RD 2 40 of each

RD 3 30 of each