20
Jul
180721
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
5 unilateral glute bridge/side 45/25
6 single leg back extensions/side
12 KB Cossack squats 53/35
15 Russian KBS 53/35
Weightlifting
Back Squat (3 x 12 @ 60% AFAP E3MOM)
Good Mornings (2 x 10 @ 50% above @ 3111)
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
B-Fit
Metcon (Time)
3 Rounds:
200m KB mixed OH/suitcase carry 53/35
50ft stone/sandbag zercher carry AHAP
Metcon (Time)
3 Rounds:
200m KB mixed OH/suitcase carry 53/35
50ft stone/sandbag zercher carry AHAP
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
B-Fit