15
Aug
Deadly
Community Fitness Barbending – CrossFit
(No Measure)
20 cal row/bike
20 PVC pass thru
20 PVC good mornings
:20 PVC turn-outs/side
frontal leg swings
lateral leg swings
10 prone scorpions
10 supine scorpions
Deadlift (5 @ 70,3 @ 80%, PR)
Metcon (Time)
21-15-9
cal row
GHDSU
Thruster 95/65
Metcon (Time)
Workout of the Day
A.
Three sets of:
Dumbbell Bench Press x 6-8 reps
Rest 30 seconds
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Plank from Elbows x 45-60 seconds
Rest 30 seconds
B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)