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