24
Apr
190425
Community Fitness Barbending – CrossFit
Warm-up
FBB Bring the heat (No Measure)
3 Rounds:
.5 mile airbike
20m Goblet loaded duck walk
2 wall walks
14 Pike shoulder Taps
Metcon
Metcon (3 Rounds for time)
3 Rounds @ a sustainable pace:
air bike .4/.3 miles
unilateral KB Front rack carry 50’/arm
single arm plank x :15/arm
row 300/250m on 10 damper
10 lateral box step up and overs 24/20″
8 horizontal pull-ups
6 unilateral cone touch/leg
40 singles
40 dubs
2 skin the cats
rd times should remain comparable throughout