190430

29
Apr

190430

Community Fitness Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

3 Rounds:

10 quadruped thoracic rotations

6 box step downs/side(5 second lowering)

10 jefferson curls

Gymnastics

Metcon (Time)

3 Rounds:

30 pistols

5 Bar Muscle-ups
15 min cap – if you dont have pistol squats, work with a coach on progressions

Metcon

Metcon (Calories)

20 minutes:

row, bike, or ski at a sustainable pace – E4MOM perform –

1 Rope Climb 15′

3 DB Hang Clean & Jerk R 50/35

5 Strict TTB

3 DB Hang Clean & Jerk L