171109

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Pullup behind the neck (5 x 4 w/2 sec pause at top)

Type the details of the gymnastics

False Grip Ring Pullup + Piked Skin the Cat (4 x 4 + 2)

Ring Y’s (4 x 8)

Accessory work – 50 archer push-ups

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