Bouncing Balls

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice
focused shoulder/lat work

Weighted Pull-ups (5 @ 40/50/60%)

weighted push-ups (see above)

add 5 to each

Metcon (AMRAP – Rounds and Reps)

20 min:

run 400m

20 high WB 20/14

40 DU

Metcon (Time)

B-Fit

A.

Four sets of:

Bulgarian Split Squats x 15 reps

Rest 30 seconds

Barbell Hip Bridges x 10 reps

Rest 30 seconds

Reverse Snow Angels x 15-20 reps

Rest 30 seconds

B.

Four sets of:

Row 500 Meters

Rest 2 minutes