190919

Community Fitness Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)

Metcon

Metcon (AMRAP – Rounds)

“Family Feud”

Class Divides Into 2 Teams

30 Minutes:

100′ Sled Push 180/90 (50′ high/50′ low)

200 Meter Med Ball Run 20/14

300 Meter Row
One teammate works at a time – switch teammates @ 50′ on sled push – high energy & intensity today

Accessory work – accumulate 20 reps of strongest pulling skill (Ring/Bar MU, C2B, Strict pullup etc)