171130

Community Fitness Barbending – CrossFit

Warm-up

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Gymnastics

Handstand Walk (work to ME)

parctice – box pike drill using one leg then two – stay close to wall for additional spot

Metcon (AMRAP – Rounds)

7 RDS:

1 strict Ring Pullup + 2 kipping MU + 3 strict ring dips

*rest 1 min between efforts
Core – Tabata Toe To Bar

Metcon

Metcon (Time)

B-Fit

Teams of 2 complete:

1K Row each

50 Alternating Box Jumps

50 Alternating Burpees

50 Alternating Air Squats

1K Row each