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