29
Jun
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