5
Apr
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