170705

4
Jul

170705

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 m Walking Lunges

• 10 Med Ball Cleans 20/14

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

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

Back Squat (see above)

Metcon

Metcon (Time)

21-15-9:

Power Cleans 135/95

Chest-to-bar Pull-ups
10 min cap

Core – Tabata Hollow Rocks

Metcon (AMRAP – Reps)

B-Fit

EMOM x 30

1) 10 pullups/RR

2) 10 pushups

3) 10 KBS

*scale so you have at least :20 rest each min