170419

18
Apr

170419

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 100 Single Unders

3 rounds:

• 10 Walking Lunges

• 10 Cossack Side Lunges

• 10 Dumbbell Thrusters 20/10

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Front Squat (5 x 4 @ 95% Monday)

Back Squat (5 x 8 superset @ same)

Metcon (Time)

8 rounds:

200 m Run or 50′ sled push 350/280

6 Strict Handstand Push-ups

6 Deadlifts 225/155

6 Hand-release Push-ups
22 min cap – sled + weight

Metcon (Time)

B-Fit

1-10 v-ups

10-1 tire flips heavy AF