170424

23
Apr

170424

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 15 Jumping Jacks

• 15 Air Squats

• 10 Romanian Deadlifts 45/35#

• 10 Barbell Thrusters 45/35#

Weightlifting

Front Squat (6 x 3 @ 85%)

Back Squat (6 x 6 superset at same)

Metcon

Metcon (Time)

3 rounds:

25 Toes-to-Bar

25 Wall Balls 20/14

300 m Run
15 min cap

Metcon (Time)

B-Fit

50-40-30-20-10

air squat

pull-up/RR

cal row