190209

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds:

20 sec Straight-leg Sit-up

10 sec Rest

20 sec Kettlebell Deadlifts 53/35

10 sec Rest

20 sec push-ups

10 sec Rest

20 sec Double Unders

10 sec Rest

Weightlifting

Bench Press (5 @ 45,55,65%)

L-Sit Pull-ups (3 x max – super with bench)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

1 min Max GHD Sit-ups

1 min Max Deadlifts 185/125

1 min Max Bar-Facing Burpees

1 min Supinated Deadlift Hold 185/125

1 min Rest

For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. After push-ups repeat deadlift hold if time remains.
B-Fit too