5
Jun
170606
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 400 m Run
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers
Weightlifting
Overhead Squat (1 @ 75,85,93,98,103% EOMOM)
Metcon
Metcon (Time)
12-9-6:
Thruster 135/95
Bar Muscle-up
12 min cap
Metcon (AMRAP – Rounds and Reps)
B-Fit
1) deadlift 4 x 10 T & G across
2) 2 rounds:
5 min AMRAP
14 Russian KBS Heavy AF
7 burpees
*rest 1:30 between RDS*