170328

27
Mar

170328

Announcements

KETTLEBELLS FOR AUTISM FUNDRAISER IS SUNDAY APRIL 2nd 9 am!
EBTV AND EB MAYOR WILL BE SPOTLIGHTING CFBB AND THE EVENT! $10 per person to wod. Don’t worry if you don’t have a partner , plenty of people to partner up with! This is a great community Fundraiser! Bring family and friends !

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 20 PVC Passthroughs

2 rounds:

• 10 Sit-up to Pike

• 10 Sit-up to Straddle

• 10 Supine Scorpions

• 10 Prone Scorpions

Weightlifting

3 position snatch (EOMOM x 4 ascending from 60%)

hi hang, hang & floor

3 position clean (same as above)

HH, hang & floor

Metcon

Metcon (Time)

21-15-9:

• Hang Power Cleans 135/95

• Ring Dips

• Deadlifts 135/95

• Handstand Push-ups
15 min cap

Metcon (Time)

B-Fit

With a partner complete 100 deads – one bar

one deads while one holds top of horizontal pull-up/RR

EMOM each completes 10 air squats