171019

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Handstand Push-ups (1 ME strict set)

then 3 x 50-60% of above strict

Metcon

Metcon (AMRAP – Reps)

EMOM x 15

1st – :30 ME Kipping HSPU

2nd – 5-10 parallel bar dips

3rd – 10 alternating pistols

Metcon (AMRAP – Reps)

B-Fit

30 minutes:

25 Wall Balls

200m Run

50 Double Unders or 75 Single Unders

200m Run

50 Double Unders or 75 Single Unders

200m Run