161103

2
Nov

161103

Announcements

****IMPORTANT ANNOUNCEMENTS ****
24 HOUR VIDEO SURVEILLANCE CAMERAS HAVE BEEN INSTALLED IN OUR PARKING LOT. LIGHTS HAVE BEEN BRIGHTENED AND MOTION SENSOR LIGHTS HAVE ALSO BEEN INSTALLED .
PLEASE DO NOT LEAVE YOUR PERSONAL BELONGINGS IN YOUR VEHICLES.

Community Fitness Barbending – CrossFit

Warm-up

SPIKEBALL (No Measure)

10 MIN OF GLORY

DOUBLE BURPEE (No Measure)

6 MIN AT MODERATE INTENSITY

30 DU/SINGLES

10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH

Metcon

Metcon (AMRAP – Rounds)

EMOMx16

Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb

Min. 2: 2 Strict Deficit HSPU – choose the biggest deficit possible

Min. 3: 3-5 Muscle ups

Min. 4 : 4 KB Pistols 35/26 (4/side)

Metcon (No Measure)

B-Fit

Each of these is done as a couplet NOT for time:

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

Then —4 rounds

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

Then —4 rounds

Lateral DB raises x 8

Front DB raises x 8