180405

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (4 x 5 @ 80%)

Unilateral KB Rom. Deadlift (4 x 10/side)

horizontal pull-up (4 x 10 across)

add a vest if desired – superset with RDL

side to side pull-ups (4 x 10 )

superset with windshield wipers 4 x 10

then :30 on/:30 off 4-pt. bridge

Metcon

Metcon (Time)

B-Fit

1) hor pull-ups

2) 4 Rounds

20 DB Hang Pwr Cleans 40/30

20 WB 20/14