11
Jun
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