15
Apr
190416
Community Fitness Barbending – CrossFit
Warm-up
CFBB Warm-up (No Measure)
2 RDS
row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts
Gymnastics
Muscle-ups (2-4 linked reps EMOM for 8 minutes)
work with a coach on kip progressions & skills
Metcon
Metcon (Time)
5 Rounds for Quality:
:30 wall sit
10 push-ups @ 3111
30 Dubs
10 rower pike ups
row 300m @ 10 damper
rest 1 minute
finisher – tabata plank to push-up