Pull Push

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Overhead Squat (5 @ 70,3 @ 80%, PR)

Metcon (Time)

4 RDS

500m row

15 S2OH 115/75

Metcon (No Measure)

B-Fit

A.

Every minute, on the minute, for 12 minutes:

Minute 1 – Dumbbell lawnmower Rows x 8 reps

Minute 2 – L-Seated DB Press x 8 reps

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.

Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Walking Lunges with dumbbells

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 8 v-ups