171012

Community Fitness Barbending – CrossFit

Warm-up

Mini Cindy (No Measure)

5 rds of Cindy

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Pullup behind the neck (5 x 4 with :02 pause at top)

Type the details of the gymnastics

False grip Ring Pullup (4 x 4 + 2 skin the cats)

Accessory –

Ring/TRX Y’s 4 x 8

30 TRX HSPU

Metcon (Time)

B-Fit

21 Dumbbell Thruster 50/35

12 Burpees

15 Dumbbell Thruster

9 Burpees

9 Dumbbell Thruster

6 Burpees

6 Dumbbell Thruster

9 Burpees

3 Dumbbell Thruster

12 Burpees