170307

6
Mar

170307

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

Burpee + 185/125 back-squat ladder

Rest 3 minutes

Burpee + 115/80 shoulder-press ladder

Rest 3 minutes

Burpee + 245/165 deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
racks allowed/suggested

Metcon (Time)

B-Fit

1 mile run

100 sit-ups

200 Russian swings

300 air squats

1 mile run
partition as needed