180615

Community Fitness Barbending – CrossFit

Warm-up

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

Weightlifting

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

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Reps)

B-Fit

1) z-press

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.