15
Apr
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)