170605

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike

3 rounds:

• 20 sec Pec Stretch w/ Band Right

• 20 sec Pec Stretch w/ Band Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

Weightlifting

Snatch (1 @ 75,85,93,98,103% EOMOM)

Metcon

Metcon (Time)

3 rounds:

500 m Row

10 Squat Snatch 95/65

100 Double Unders
15 min cap

Core finisher – 8 rounds:

15 sec AbMat Sit-ups

15 sec Plank on Elbows

Metcon (Time)

B-Fit

1) 15 min to find 1 RM BB push press

2) 10 RDS or 20 min

40 double unders or 10 squat thrusts

8 seated DB/KB strict press