170417

16
Apr

170417

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Reverse Tabata Air Bike/row

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Weightlifting

Front Squat (5 x 4 @ 80%)

Back Squat (5 x 8 @ same superset)

Metcon

Metcon (Time)

5 rounds:

400 m Row

18 Thrusters 45/35

Metcon (AMRAP – Rounds)

B-Fit

EMOM until failure

20 DU or 4 burpees

3 deads 75-115/55-95

*add 1 dead every min*