11
Apr
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