180903

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 minutes each

1 – T-spine foam roll extension

2 – dead hang from pull-up bar

3 – couch stretch (switch 1/2 way)

4 – KB on knees in closed stance squat

Weightlifting

Front Squat (find 1 RM)

Close-grip bench (find 1 RM)

Weighted Pull-ups (find 1 RM)

B-Fit too complete all

Metcon

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here
*extra performance if you need your Hero Wod fix*