190626

25
Jun

190626

Community Fitness Barbending – CrossFit

Warm-up

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Weightlifting

Bench Press (2 x 3, 1 x AMRAP)

DB Chest Press + Row Isometric (3 x 10/side)

Push Press (3 x 5 AHAP)

super with band face pull 3 x 10

DB 3-pt. row (3 x 8 AHAP)

super with DB upright row + external rotation 3 x 10

Finisher – Superset

1 – DB Hammer Curl 3 x 6

2 – DB French Press 3 x 8

or

60 DU

30 cal air bike

60 DU