14
Apr
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