170421

20
Apr

170421

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

• 10 Mountain Climbers

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 x 4 ascending from 70%)

Metcon (AMRAP – Reps)

10 min:

1 Burpee

1 Pull-up

2 Burpees

2 Pull-ups

3 Burpees

3 Burpees etc
core – 4 RDS

20 leg raises

10 MB russian twists 20/14

Metcon (Time)

B-Fit

50 DB bench press

50 DB goblet squats

50 DB suitcase deads

50 DB push press/jerks

all heavy AF/ must complete all reps for a movement before moving on – 40 min cap