18
Jan
180119
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Back Squat (1 x 20 @ 5-10lbs more than last week)
Metcon
Metcon (AMRAP – Reps)
4 rounds:
4 min: 200 m Run + max “Cindy”
1 min: Rest
In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon (AMRAP – Reps)
4 rounds:
4 min: 200 m Run + max “Cindy”
1 min: Rest
In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Gymnastics
Metcon (AMRAP – Reps)
EMOM x 7
6 unbroken C2B pull-ups