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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