190716

15
Jul

190716

Community Fitness Barbending – CrossFit

Warm-up

FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 lateral box step downs/side @ 40X1

8 TRX Push-ups

10 Scap Pull-ups

Metcon

Metcon (AMRAP – Rounds)

EMOM x 12

odd – 5 Strict HSPU + 1 rope climb

even – 10 C2B pull-ups
coaches choice – rope climb or kip swing drills for 20 minutes

Juice (Calories)

5 Rounds:

:90 max calorie air bike

rest :90
In honor of the guy who talks softly, squats 600 lbs & always wears a hoodie, even during this wod in the middle of July.