4
Apr
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