190228

Community Fitness Barbending – CrossFit

Warm-up

FBB Shoulders & Hips (No Measure)

3 Rounds:

10 rower pike ups

10 Landmine oblique twists

10 Jefferson Curls

Metcon

Metcon (Time)

21-15-9:

Deadlift @ 50% of 1RM

Handstand Push-ups

*After each set of HSPU perform 3 Rope Climbs*
B-Fit Pike Presses & perform 15 ring rows after each RD

Core – tabata side plank clamshells alternating