170425

24
Apr

170425

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

snatch pull + snatch (5 x 2 + 1 ascending)

clean pull + clean & jerk (5 x 2 + 1 ascending)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min:

6 Deadlifts 225/155

9 Box Jumps 30/24”

12 cal Row
core – 2 RDS

100 flutter kicks

10 BB roll outs

Metcon (2 Rounds for weight)

B-Fit

EMOM x 20

odd – 5 dips (weighted if possible)

even – 3 BB shoulder press from rack heavy AF