Soap on a Rope

16
Apr

Soap on a Rope

Community Fitness Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

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

Metcon (Time)

4 RDS

2 rope climbs

4 Stone 2 Shoulder AHAP

row 600m
MU progressions Phase 2 – ice cream scoop, sphinx dips & palms forward push-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Goblet Squat x 10 reps @ 3111

(stick to the tempo – 3 second descent and 1 second pause at the bottom)

Station 2 – Reverse Snow Angels x 15-20 reps

(perform slow and controlled; hold 2.5 lb plates in each hand if possible)

Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111

B.

Complete as many rounds and reps as possible in 9 minutes of:

15 Kettlebell Swings

12 Alternating Reverse Lunges with KB in Goblet Hold

9 Burpees