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