170329

28
Mar

170329

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Front Squat (4 x 7 @ 95% Monday load)

Back Squat (4 x 13 using same as above like Monday)

Metcon

Metcon (Time)

50-40-30-20-10 of:

• Double Unders

• Wall Balls 20/14
15 min cap

Metcon (Time)

B-Fit

4 RDS w/1 minute rest after each:

30 DB OH walking lunges

20 burpees

2 wall walks