170401

31
Mar

170401

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 Jumping Jacks

• 10 m Walking Lunges

• 10 m Inch Worm

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Bench Press (10 x 3 EMOM ascending)

Deadlift (10 x 3 EMOM ascending)

work with a partner of comparable strength- use two bars

Metcon (Time)

5 rounds:

• 300 m Run or 100ft sled push 350/280

• 10 TTB

• 10 GHD Hip Extensions
sled + weight stated

accessory work – 50 BB curls and 50 dips

Metcon (2 Rounds for weight)

B-Fit

1) Push Press 5 x 5

2) BB bent row 5 x 10

3) band pull apart 5 x 15