170327

26
Mar

170327

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

100 Single Unders

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Front Squat (4 x 7 @ 65%)

Back Squat (4 x 13 at same as above)

perform as superset – 7 FS + 13 BS with no rest between

Metcon

Metcon (Time)

4 rounds:

20 cal Row

10 Chest-to-bar Pull-ups

10 Power Snatches 115/75
16 min cap

Metcon (Time)

B-Fit

1) BB Push Press 4 x 5 ascending

2) 15 min

15 BJ

12 Push Press @ 70% best above

15 sit-ups