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