170411

10
Apr

170411

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 Jumping Jacks

• 10 m High Knees

• 10 m Butt Kicks

• 10 m High Kicks

• 10 m Duck Walk

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Samson Stretch Right

• 30 sec Samson Stretch Left

Weightlifting

Snatch (4 x 2 ascending EOMOM from 70%)

rest 2 min

Clean and Jerk (see above)

Metcon

Metcon (Time)

2 rounds:

1000 m Row

100 Double Unders

10 Clean & Jerks 135/95
core – 3 RDS

15 hypers

10 v-ups

Metcon (Time)

B-Fit

21 DB/KB push press

21 burpees

200m run

15 push press

15 burpees

200m run

9 push press

9 burpees

200m run