170412

11
Apr

170412

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Side to Side Jumps

• 10 Jumping Air Squats

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Front Squat (5 x 4 @ 95% Monday)

Back Squat (5 x 8 – we know the protocol yes?)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

• 20 Toes-to-Bar

• 20 Box Jump Overs 24/20”

Metcon (AMRAP – Rounds)

B-Fit

1) DB Bench 5 x 8 across

2) death by 10m sprint