6
Jul
180707
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds:
1) 10 step ups 24/20″
2) 5 hanging knee raises
3) 10/7 cal row/bike
Weightlifting
Back Squat (4 x 8 @ 65% AFAP)
Metcon
Metcon (Weight)
3 Rounds:
10 DBL KB Front Rack lunges
10 DBL KB Front Rack Step ups 24/20″
*keep sets unbroken/10 minute cap*
Metcon (Time)
4 Rounds:
30m sled push 275/205
30m DB/KB Farmers carry AHAP
30 push-ups
B-Fit too preceded by 4 x 8 Back Squat