170713

12
Jul

170713

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

Every :90 x 10:

narrow HS lateral plate step-up + strict HSPU + plate step up + 2-3 kipping HSPU
athlete may self select plate height – higher is harder

Metcon (AMRAP – Reps)

EMOM x 10

2-3 20ft rope climbs
Accessory work –

50 TRX archer pushups

Metcon (Time)

B-Fit

4 Rounds with a 1 minute rest in between:

15 pull-ups

200m run

20 DB Goblet Squats AHAP

200m run

25 abmat sit-ups

200m run