170403

2
Apr

170403

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 30 Double Unders

• 10 Air Squats

2 rounds:

• 30 sec Goblet Squat Hold 70/53#

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53#

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Weightlifting

Front Squat (4 x 7 @ 70%)

Back Squat (4 x 13 superset @ same like last week)

Metcon

Metcon (Time)

5 rounds:

9 Thrusters 95/65

9 Pull-ups

Metcon (Time)

B-Fit

12 RDS or 20 min

10 KB goblet lunges

10 KB swings

10 BJ