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