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