Community Fitness Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Warm-up (No Measure)
Depth Jump – drop from a low plyo box & immediately bound to a higher box. Perform 4 x 4 ascending
Overhead Squat (12-65%,10-70%,8-75%,6-80%)
Ring Archer Push-ups (12/10/8/6)
add load as needed – super w/OHS
KB Z-Press (12/10/8/6 alternating & ascending)
super w MB 1-2-3 toss 4 x 8
then plank wt. transfer 4 x :30 on/off
800m Run (Time)
Max Effort 800m Run
Metcon (AMRAP – Reps)
2) Teams of 3
18 minutes for max pushups.
Partner A static farmers hold (DBs or KBs).
Partner B static handstand hold.
Partner C AMRAP pushups.
*Rotate personnel as needed or when one of the static holds fails.
*Cannot start pushups until both holds are in place.