19
Apr
180420
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Box Jumps (4 x 5 high & explosive)
step down
Weightlifting
Back Squat (4 x 10 @ 70% across)
Unilateral DB Bench Press (4 x 10/side across )
super w/squat
Push Press (4 x 10 @ 65% across)
super w/DB Rev wood chopper 4 x 10
then T-push-up & hold 4 x :30 on/:30 off
Metcon
Metcon (No Measure)
Conditioning:
6-10 TRX sled drags @ 250/300/350
Metcon (AMRAP – Reps)
B-Fit
1) squat/bench super above
2) 10 minutes:
1 lunge/side
1 DB S2OH 40/25
2 lunges/side
2 DB S2OH
etc….