9
Aug
170810
Community Fitness Barbending – CrossFit
Warm-up
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Gymnastics
Chest-To-Bar Pull-ups (5 x 8 unbroken – use a vest if this is too easy)
Bar Muscle-ups (5 x 5-8 )
Handstand Push-ups (5 x 5-10 strict – record best effort)
if 10 is too easy – add the vest again
Pullup behind the neck (4 x 6 with 2 sec pause at top)
Type the details of the gymnastics
Metcon
Prison WOD (6 Rounds for weight)
B-Fit
1a) DB bench 5 x 5
1b) DB bent row 5 x 10
2a) dips 5 x max
2b) DB curls 5 x 10+
3a) DB lat raise
3b) DB front raise