1
Jun
170602
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 20 cal Air Bike/row
• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Front Squat (3 x 4 @ 60%)
Shoulder Press (3 x 4 ascending from 70%)
Metcon
Metcon (Time)
5 rounds:
10 Toes-to-Bar
20 OH Walking Lunges 45/25
300 m Run or 200m farmer’s carry 53/35 or 200m hose drag
20 min cap
Prison WOD (6 Rounds for weight)
B-Fit
1a) DB bench 5 x 5
1b) DB bent row 5 x 10
2a) dips 5 x max
2b) DB curls 5 x 10+
3a) DB lat raise
3b) DB front raise