161025

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 (3 Rounds for reps)

with a running clock:

5 min AMRAP

21 cal row

21 deads 95/65

rest 5 min then

AMRAP 5

15 cal row

15 Front squats 95/65

rest 5 min then

AMRAP 5

9 cal row

9 Thrusters 95/65
B-Fit too with 30/20lb DB’s