170422

21
Apr

170422

Community Fitness Barbending – CrossFit

Warm-up (No Measure)

• 200 m Run

• 200 m Run Backwards

3 rounds:

• 10 m Walking Lunges

• 10 Wallballs 20/14#

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

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Warm-up

Weightlifting

Clean (10 x 1 ascending EMOM superset with)

Bench Press (see above – start both around 50%)

partner up

Metcon (Time)

“Amanda”

9-7-5 reps for time:

Ring Muscle Ups

Squat Snatch 135/95

Rest 2 min

“Grace”

30 reps for time:

Clean & Jerks 135/95

Rest 2 min

“Annie”

50-40-30-20-10 reps for time:

Double Unders

AbMat Situps
28 min cap including rest

Metcon (AMRAP – Rounds)

B-Fit

20 min EMOM

odd – farmer carry 50′ heavy AF

even – keg carry 50′ heavy AF