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*