180417

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

KB Sumo Squat Jump (4 x 5 across)

keep it explosive

Weightlifting

reverse lunge (4 x 10 @ 50% Front Squat)

Ring Dips (4 x 10)

super w/lunges

KB Z-Press (4 x 10/side across alternating)

super w/MB 1-2-3 throw 4 x 10

then 2 Pt. plank 4 x :30 on/:30 off

Metcon

Metcon (AMRAP – Reps)

B-Fit

1) Z Press above

2) 5 Rounds

max rep push-ups

max reps ring rows

*rest 1 min*