180416

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

DB Snatch (4 x 5/arm alternating)

Deadlift (4 x 10 @ 70% across)

DB 3-pt. row (4 x 10 across)

superset w/deads

Pull-ups (4 x 10 )

superset w/windshield wipers 4 x 10

then BB roll-outs 4 x :30on/:30 off

Pull-ups (4 x 10 )

superset w/windshield wipers 4 x 10

then BB roll-outs 4 x :30on/:30 off

Metcon

Metcon (No Measure)

Conditioning:

6-10 hi/low prowler pushes @ 250/300/350

Metcon (Time)

B-Fit

1) dead/row superset

2) 4 rounds:

10 DB power snatch 50/35

30 wall balls 20/14

60 DUs (sub 30 sec sprint assault bike)