170703

2
Jul

170703

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 Scorpions

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Side Lunge Stretch Right

• 30 sec Side Lunge Stretch Left

Weightlifting

Snatch (5 @ 65, 3 @ 75, 1+ @ 85%)

Overhead Squat (see above)

Metcon

Metcon (Time)

5 rounds:

20 Wall Balls 20/14

10 Deadlifts 225/155
10 min cap

Core – 4 rounds:

20 Lying Leg Raises

10 MedBall Russian Twists 20/14

Metcon (Time)

B-Fit

8 Rounds:

8 TTB or rings

10 BJ

12 pushups

*400m run after even RDS 2,4,6,8