190712

11
Jul

190712

Community Fitness Barbending – CrossFit

Warm-up

FBB Squat Max-out (No Measure)

3 Rounds:

25′ lateral band walk/side

:20 single arm plank/ring row hold

15 KB Hip Thrusts

then 2 min easy air bike

Weightlifting

Back Squat (1 x AMRAP at new work weight)

Front Squat (4 x 3 @ 70% with a 4 second eccentric)

super with 6-9 strict HSPU

Cossack Squat (3 x 10/side with DB/KB Goblet loading)

super with 6-9 strict HSPU

Finisher – windshield wipers 3 x 10/side