180406

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

loaded squat jump (4 x 5 across)

keep it light & explosive

Weightlifting

Back Squat (4 x 10 @ 70% across)

Unilateral DB Bench Press (4 x 10 across @ 30×0 )

superset w/ back squat

Push Press (4 x 10 @ 65% across)

superset w/DB rev wood choppers 4 x 10/side

then side plank 4 x :30 on/:30 off

Metcon

Metcon (No Measure)

Conditioning:

6-10 TRX prowler sled drags @ 200/250/300

Metcon (Time)

B-Fit

1) squat/bench superset

2) 8 rounds

8 toes thru rings

16 air squats

32 double unders