23
Dec
181224
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Time)
“2018 12 Days of Christmas”
1 C&J 165/115
2 Muscle Ups
3 Box Jumps 30/24″
4 Deadlift 165/115
5 Burpees
6 Pistols
7 Hand Release Pushups
8 Toes 2 Bar
9 Wall Ball Shots 20/14
10 pullups
110 Dubs
12 Front Squats 165/115
Metcon (Time)
B-Fit “12 Days”
1 DBL KB Deadlift 53/35
2 Burpees
3 Ring Rows
4 Hand Release Push ups
5 Knees 2 Elbows
6 KB Headcutters 53/35
7 Box Jump Overs 24/20″
8 Lunges
9 Sit ups
10 GHD hip extensions
11 KB Swings 53lbs
12 DBL KB Front Squats 53/35