170404

3
Apr

170404

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Around the World /side

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

3 rounds:

• 20 sec Side Lunge Stretch Right

• 20 sec Side Lunge Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

power snatch + 2 OHS (EMOM x 8 ascending)

Type the details of the weightlifting
rest 2 min then

power clean + hang clean (EMOM x 8 ascending)

Type the details of the weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

10 cal Row

10 Burpees over Rower
core – 21-15-9

bench knee raise

GHD sit-up

Prison WOD (6 Rounds for weight)

B-Fit

1a) DB bench 5 x 5

1b) DB bent row 5 x 10

2a) dips 5 x max

2b) DB curls 5 x 10+

3a) DB lat raise

3b) DB front raise