3
Jun
180604
Announcements
June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am
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Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
loaded squat jump (4 x 4 – keep it explosive)
Weightlifting
Reverse Hypers (12,10,8,6 reps ascending)
load w/MB, band or DB held between ankles
KB Alt. Bent Row (12/10/8/6 reps ascending)
Type the details of the weightlifting
super w/hypers
mixed grip pull-ups (4 x 8 across)
add load if desired
super with KB windshield wipers 4 x 8
then 4 x :30 on/:30 off KB plank with feet elevated
Metcon
Metcon (No Measure)
Conditioning
10-15 hill sprints
*add a vest if desired*
Metcon (Time)
B-Fit
1) KB rows above
2) 400m run
25 cal row
800m run.
50 burpees to 6” target.
400m run.
25 cal row