25
Apr
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