9
Jun
170610
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings
Weightlifting
3 Back squats + 1 Front Squat (16 min EOMOM ascending from 70% FS)
Metcon
Metcon (AMRAP – Reps)
8 rounds for max reps:
20 sec AirBike/row calories
10 sec Rest
20 sec Wall Balls 20/14
10 sec Rest
20 sec Chest-to-bar Pull-ups
10 sec Rest
20 sec Deadlifts 225/155
10 sec Rest
Metcon (AMRAP – Rounds and Reps)
B-Fit
1) Back squat 4 x 12 across
2) 2 Rounds:
7 Min AMRAP
“Cindy”
*rest 2 min between rounds*