1
Nov
171102
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Gymnastics
Ring Dips (5 x 3 weighted ascending)
Deficit Handstand Push-ups (5 x Max strict)
rest 2:00 between efforts 45/25
Metcon
Metcon (No Measure)
3 Rounds for Quality
5 Ring T’s + 5 Ring Push Ups + 5 Ring I’s + 5 Ring Push Ups + Max Ring Plank Hold
Core – 5 x 20
Hollow Rocks
Metcon (No Measure)
B-Fit
EMOM x 20
1 – Reverse Lunges
2 – Jump Rope
3 – Max Effort Air Bike
4 – Run 200 Meter
5 – Plank Hold