170414

13
Apr

170414

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 20 PVC Passthroughs

• 20 PVC Good Mornings

3 rounds:

• 6 Jumping Jacks

• 6 Jumping Lunges

• 6 Air Squats

Weightlifting

Front Squat (3 x 4 @ 60% w/3 sec pause)

Shoulder Press (3 x 4 ascending from 70%)

Metcon

Metcon (Time)

10 rounds:

• 3 Bar Muscle Ups

• 5 Deadlifts 185/135

• 7 Burpees
20 min cap

core finisher – 3 rds of 30 flutter kicks & 10 BB roll outs

Metcon (AMRAP – Rounds)

B-Fit

24 min EMOM

1 – 10 TTB/rings

2 – 5 SDHP heavy AF

3 – 10 bar facing burpees