170630

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 10 PVC Passthroughs

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 100 Single Unders

3 rounds:

• 10 Ring Rows

• 5 Inch Worm Push-ups

Weightlifting

Bench Press (3 @ 60/70, 3+ @ 80%)

Weighted Pull-ups (see above)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Accessory work –

12-10-8:

Dumbbell Alternate Bicep Curl

Wide-Grip Standing Barbell Curl

12-10-8:

Close-Grip Barbell Bench Press

Dips

Metcon (Time)

B-Fit

2 RDS:

Down & Back Monkey Bars

10 Tire Flips Heavy AF

Down & Back Monkey Bars