170408

7
Apr

170408

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Weightlifting

Bench Press (4 x 7 ascending)

Deadlift (4 x 3 ascending)

Metcon

Metcon (AMRAP – Reps)

6 rounds:

30 sec Pull-ups

10 sec Rest

30 sec Push-ups

10 sec Rest

30 sec AbMat Sit-ups

10 sec Rest

30 sec Walking Lunges

10 sec Rest
accessory work –

50 DB hammer curls

100 band tri pushdowns

Metcon (Time)

B-Fit

12-1

DB shoulder 2 overhead

*20 DU or 5 burpees between each set