180412

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Clean (4 x 5 @ 70% Pwr Clean across)

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

side to side pull-ups (4 x 10)

super w/DB wood chop 4 x 10/side

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

horizontal pull-up (4 x 10 )

suoper w/RDL

side to side pull-ups (4 x 10)

super w/DB wood chop 4 x 10/side

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

Metcon

Metcon (Time)

B-Fit

1) hor pull-ups above

2) 2k row

200 air squats