190208

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Thruster (5 @ 45,55,65%)

Deadlift (5 @ 45,55,65%)

Metcon

Metcon (Time)

4 Rounds:

21 Wallballs 20/14

18 Pull-ups

15 Kettlebell Swings 53/35

12 Handstand Push-ups
B-FIT swap RR for pull-ups & pikes for HSPU

Metcon (Time)

4 Rounds:

21 Wallballs 20/14

18 Pull-ups

15 Kettlebell Swings 53/35

12 Handstand Push-ups
B-FIT swap RR for pull-ups & pikes for HSPU