161101

31
Oct

161101

Announcements

****IMPORTANT ANNOUNCEMENTS ****
DO NOT LEAVE ANY PERSONAL BELONGINGS IN YOUR VEHICLES
LADIES BRING YOUR PURSES IN AND USE CUBBIES.
PARK CARS IN WELL LIT AREAS OUTSIDE OF OUR BUILDING
LOT WILL BE UNDER 24 HOUR VIDEO SURVEILLANCE

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…

AMRAP 5:

750m Row Buy-In…In remaining time complete AMRAP:

9 Hang Sq Cln(95/65), 25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:

9 Hang Sq Cln(135/95), 25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-In…In remaining time complete AMRAP:

9 Hang Sq Cln (185/135), 25 D

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 min:

3 wall walks

6 pull-ups/RR

9 pushups

12 KBS AHAP