170415

14
Apr

170415

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Bench Press (10 x 3 EMOM ascending from 50-60%)

superset with

Bent Over Row (10 x 3 ascending EMOM)

2 bars with a partner – perform both lifts each min

Metcon

Metcon (Time)

30 Overhead Squats 75/55

30 Chest-to-bar Pull-ups

30 Front Rack Walking Lunges 75/55

30 GHD Sit-ups

30 Push Press 75/55

30 GHD Hip Extensions

30 Sumo Deadlift High Pull 75/55
20 min cap

accessory – 50 dips + 50 BB curls

Metcon (Time)

B-Fit

1) BB bent row 6 x 3 ascending

2) 18-15-12-9

seated DB Press

dips

push-ups