Posterior Pounder

11
Jun

Posterior Pounder

Community Fitness Barbending – CrossFit

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)

Shoulder Press (3 @ 65/75/3+ @ 85%)

add 5 if you earned it

Metcon (Time)

4 RDS:

7 Power Cleans 135/95

14 C2B Pull-ups

21 KBS 53/35

run 200m

Metcon (Time)

B-Fit

A.

Four sets of:

Front Squat x 6-8 reps @ 2111

Rest 60 seconds

Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

Rest 60 seconds

B.

Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 in-&-out tire jumps