17
Apr
170418
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Weightlifting
Hang Power Snatch (5-4-3-2-1 reps ascending T&G)
Hang Power Clean (see above)
Metcon
Metcon (Time)
21-15-9:
• Kettlebell Snatches Left 53/35
• Kettlebell Snatches Right
53/35
• Box Jumps 24/20”
core – tabata alternating sit-ups & plank
Prison WOD (6 Rounds for weight)
B-Fit
1a) DB bench 5 x 5
1b) DB bent row 5 x 10
2a) dips 5 x max
2b) DB curls 5 x 10+
3a) DB lat raise
3b) DB front raise
try to increase total poundage