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