16
Apr
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*