18
Apr
180419
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
DB Power Clean (4 x 5 across)
Weightlifting
Unilateral KB Rom. Deadlift (4 x 10/side across)
horizontal pull-up (4 x 10 across)
super w/RDL
side to side pull-ups (4 x 10 )
super w/banded rotations 4 x 10
then 3 Pt. bridge 4 x :30 on/:30 off
Metcon
Metcon (Time)
B-Fit
1) Hor pull-ups above
2) 50 cal row
rest 2 minutes
40 cal row
rest 2 min
30 cal row
rest 1 min
20 cal row
rest 1 min
10 cal row