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*