23
Dec
171224
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Time)
“12 Days of Christmas 2017”
1 Rope Climb 15’
2 Power Snatches 135/95
3 Burpees Over Bar
4 Hang Power Cleans 135/95
5 AbMat Sit-ups
6 Kettlebell Swings 70/53
7 Wall Balls 20/14
8 Deadlifts 135/95
9 Push-ups
10 Front Squats 135/95
11 Chest-to-bar Pull-ups
12 Handstand Push-ups
Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.
B-Fit too W/DB swaps for barbell movements