170426

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

• 20 Arm Circles

• 20 Cossack Side Lunges

• 20 Scorpions

• 20 Air Squat Knee Raises

2 rounds:

• 10 Band Pull-a-parts

• 10 Band Passthroughs

• 10 Band OH Lunges

Weightlifting

Front Squat (6 x 3 @ 95% Monday)

Back Squat (6 x 6 superset @ same)

Metcon

Metcon (Time)

10 rounds:

20 Double Unders

3 Hang Power Cleans 135/95

3 Push Jerks 135/95

Metcon (Time)

B-Fit

400m farmers carry @ or near BW
squat w/CF