28
Apr
170429
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Weightlifting
Bench Press (10-8-6-4-2 ascending)
superset with strict ring dip 10-8-6-4-2
Metcon
Metcon (Calories)
20 min EMOM:
Even min: 1 Rope Climb
Odd min: Max AirBike/row cal
accessory – 100 band pressdowns & 50 DB hammer curls
Metcon (Time)
B-Fit
10 RDS
50′ DB walking lunge heavy AF
50′ sled push @ or near BW