170428

27
Apr

170428

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 10 cal Air Bike/row

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

3 rounds:

• 20 sec Couch Stretch Right

• 20 sec Couch Stretch Left

• 40 sec Goblet Squat Hold 53/35

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 x 4 ascending from 75%)

Metcon

Metcon (Time)

3-9-15-21-15-9-3:

Chest-to-bar Pull-ups

Overhead Squats 95/65
15 min cap

Metcon (Time)

B-Fit

Dip “Kalsu”

100 dips(ring/bar/bench w/elevated feet)

*EMOM 5 burpees*