4
Apr
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