170405

Community Fitness Barbending – CrossFit

Warm-up

Metcon (No Measure)

• Tabata Air Bike/row

3 rounds:

• 10 Sit-up to Pike

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Front Squat (4 x 7 @ 95% Monday)

Back Squat (4 x 13 @ same)

Metcon

Metcon (Time)

4 rounds:

4 Power Snatches 135/95

40 Double Unders

400 m Run or 200m farmers walk 53/35 or 200m hose drag

Metcon (AMRAP – Reps)

B-Fit

2 athlete 100″ relays

4 min gym sprint

1 min rest

4 min front loaded carry(DB KB, sandbag, stone, keg, etc)

1 min rest

4 min farmers carry relay

1 min rest

4 min gym sprint