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