180612

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Push Jerk (4 x 4 @ 75-80%)

KB Front Rack Step-ups (12/10/8/6 per side ascending)

weighted dips (12/10/8/6 ascending)

Type the details of the gymnastics
super with step-ups

Push Press (12-65%,10-70%,8-75%,6-80%)

super with DB wood chop 4 x 8

then 3 pt. plank 4 x :30 on/off

Metcon

Metcon (Time)

B-Fit

1) step-up/dip super

2) 2 rounds:

50 weighted lunges (KBs or DBs)

50 double unders

50 push-ups

50 double unders