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