Head & Shouldersd Above…

22
Jul

Head & Shouldersd Above…

Community Fitness Barbending – CrossFit

(No Measure)

2 RDS

:30 hip flexor stretch R/L

:30 pigeon stretch R/L

2 RDS

run 200m

10 PVC OHS/air squats

10 arm circles

Overhead Squat (5 @ 40/50/60%)

Metcon (AMRAP – Reps)

10 min ladder:

2 OHS 95/65

2 C2B pull-ups

4 OHS

4 C2B pull-ups

etc
core – 6 min EMOM

10 abmat situps & 10 sec hollow hold per rd

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Four rounds of:

Dumbbell Front Squat x 6 reps

Rest 30 seconds

Weighted Box Step-Ups x 6 reps each

Rest 30 seconds

Dumbbell Bench Press x 8 reps

Rest 30 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:

20 Alternating Reverse Lunges with Dumbbells

10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)