161008

8
Oct

161008

Community Fitness Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by ring push-up
rest 5 min then

Metcon (AMRAP – Rounds and Reps)

Death by BW Front Squat

Metcon (Time)

B-Fit

run 1 mile

100 push-ups

100 ring rows

run 1 mile

*partition reps as needed*