180515

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Max Height Box Jump (Distance)

Max Height Box Jump
4 x 5 across

Weightlifting

DB unilateral Overhead Walking Lunge (4 x 8/leg across AHAP)

switch hands @ 8 reps

Floor Press (4 x 8 across @ 75% bench press)

immediately follow with 5 clapping push-ups

super with lunges

Landmine 1/2 kneeling Press (4 x 8/side across @ 30×0)

super with KB hollow windshield wipers 4 x 10

then superman swimmer kicks 4 x :30 on/:30 off

Metcon

Metcon (Distance)

B-Fit

1) landmine press

2) 20 min EMOM:

odd – max meter row

even – 10 air squats & 10 push-ups