170302

1
Mar

170302

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

Weightlifting

Power Snatch (5 x 3 ascending starting @ 60%)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
B-Fit Too preceded by 5 x farmers carry 50′ heavy AF