170706

5
Jul

170706

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

5 x Following Ring Complex:

1 – muscle-up

2 – L support hold 3-5 sec

3 – inverted support 7-10 sec

Metcon (No Measure)

4 sets of:

5 ring support pulses

5 ring bottom of dip pulses

5 support pulses

5 bottom of dip pulses

then complete 20-30 Russian dips

Metcon (No Measure)

5 Bench Around the Worlds

*Keep hips stacked over wrists and shuffle feet laterally along the bench. Keep elbows locked and shift through shoulders.

Metcon (Calories)

B-Fit

Tabata air bike

Tabata Farmers Carry 70/53

Tabata row

Tabata OH carry 45/25

*No rest in between movements. Complete all 8 rounds of bike before moving to Carry, etc.