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….