170429

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