200526

25
May

200526

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Gymnastics

Pull-ups (Find a max set during your CFT)

Metcon (Time)

No Equipment WOD

100 Sit-ups

100 4 ct. Flutter Kicks

100 Leg Lifts

Metcon (AMRAP – Reps)

Zoom WOD

15 Minutes:

3 Pull-ups or Bent Rows/side

3 Reverse Burpees

3 Hollow Rocks

6 Pull-ups or Rows

6 Reverse Burpees

6 Hollow Rocks…