170410

9
Apr

170410

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 20 Cossack Side Lunges

• 20 Scorpions

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

3 rounds:

• 6 Jumping Lunges

• 6 Air Squats

Weightlifting

Front Squat (5 x 4 @ 75%)

Back Squat (5 x 8 @ same protocol)

Metcon

Metcon (Time)

400 m Run

21 Wall Balls 20/14

21 Kettlebell Swings 53/35

300 m Run

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

200 m Run

9 Wall Balls 20/14

9 Kettlebell Swings 53/35
11 min cap

B-Fit back squat 5 x 5 ascending plus met con