160829

29
Aug

160829

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

row 400m

20 pull-ups/ring rows

row 300m

30 push-ups

row 200m

10 pull-ups/RR

10 push-ups
10 min cap – perform samson stretches until 10 min mark if time permits

Metcon

Metcon (Time)

4 RDS

21 cal row

7 Squat Cleans 185/125
finisher – 3 supersets of 10 BB roll-outs & 10 GH raises

Metcon (AMRAP – Reps)

B-Fit

Tabata tire flip

tabata push-up

tabata KBS

tabata abmat sit-up

*no rest between movements. 32 consecutive RDS of :20 work, :10 rest