Work it Wednesday

18
Nov

Work it Wednesday

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Front Squat (8 x 4 @ 80%)

Metcon (AMRAP – Reps)

EMOM x 30

1 – burpees

2 – assault bike cal

3 – abmat sit-ups

4 – 200m run

5 – air squats

6 – rower max cal
score all but the run

Metcon (Time)

10-8-6-4-2 Strict HSPU

5-4-3-2-1 Bar MU
extra performance

Metcon (Time)

B-Fit

A.

Three sets of:

Romanian Deadlift x 6-8 reps

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B.

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories