180410

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Long Jump (4 x 5 consecutive)

Weightlifting

reverse lunge (4 x 10/side @ 50% Front squat)

Ring Dips (4 x 10 across)

superset w/lunges

KB 1/2 Kneeling Alt. Press (4 x 10/side across)

super w/MB over the shoulder toss

then 3 pt. plank 4 x :30 on/:30 off

Metcon

Metcon (Time)

B-Fit

1) KB press above

2) 5 rounds with 1 min rest between rounds.

20 sit-ups

20 push-ups

20 leg raises