11
Aug
160811
Community Fitness Barbending – CrossFit
Warm-up
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
Weightlifting
Back Squat (2 x 10 @ 70%)
superset with…
Push Press (2 x 10 @ 70%)
Metcon
Metcon (AMRAP – Reps)
EMOM x 12
6 Pwr Snatch + 6 OHS 95/65
finisher – 3 supersets of :30 supine GHD hold & :60 prone GHD hold or hollow/super hold
Metcon (Time)
B-Fit
30 lateral BJ overs
30 KB Unilateral Thrusters R 35/26
30 lateral BJ overs
30 KB thrusters L
finisher – 100 hollow rocks