180130

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (5 Rounds for time)

5 rounds, each for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20/14-lb. ball

40 push-ups

Rest precisely 3 minutes between each round.

Gymnastics

Metcon (AMRAP – Rounds)

alternating tabata hollow & arch holds ( 8 each)