170407

6
Apr

170407

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 Air Squats

• 10 m High Knees

• 10 m Butt Kicks

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 x 4 ascending from 70%)

Metcon

Metcon (Time)

40-30-20-10:

• Sumo Deadlift High Pull 75/55

• Box Jumps 24/20
B-Fit too w/FS – 15 min cap