190522

21
May

190522

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

Weightlifting

Bench Press (3 x 5 @ 55%)

KB Alt. Floor Press in Bridge (3 x 12/side)

KB Gorilla Row (3 x 10/side)

super with Floor Press

DB Shoulder Press (3 x 8/side alternating)

super with DB upright row + external rotation 3 x 10

Finisher – Superset

1) BB 21 curls x 3

2) Banded tricep pressdowns 3 x 25

or 1 mile MB Run 20/14