8
Nov
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