1
Mar
190302
Community Fitness Barbending – CrossFit
Warm-up
FBB GPP Prep (No Measure)
3 Rounds:
Run 200m
50 ft quadruped fwd crawl
10 Pike Handstand Shoulder Taps/side
50ft quadruped reverse crawl
swap run for row – B-Fit warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minutes:
7 Squat Snatches 155/105
14 Strict Ring Dips
Core – 5 Rounds:
10 MB straight leg sit-ups 20/14
10 hip extensions 20/14
Metcon (AMRAP – Rounds and Reps)
15 Minutes:
9 Russian KBS 53/35
6 Burpee BJ Overs 24/20″
3 wall walks
B-Fit
Metcon (Time)
Bootcamp
4 RDS with a partner:
400m run together
40 Devil Press 35/20
40 Ring Rows
40 WB 20/14
partition as needed