190727

26
Jul

190727

Community Fitness Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds)

20 Minute EMOM:

1 – 5 strict + 5 kipping HSPU

2 – 4 Strict Pull-up + 6 Kipping T2B

3 – :20 max push-ups

4 – 50′ Stone/Sandbag Carry @ or near 150/100

Metcon (Time)

Bootcamp/B-Fit

5 Rounds each alt. with a partner:

15m KB Rack walking Lunge 35/26

15 KB Thrusters

15m KB suitcase walking lunge
Partner A completes full RD, then Partner B does the same 5x