170707

6
Jul

170707

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 1 min slow Air Bike/ROW

• 1 min AMRAP Air Bike/Row calories

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Weightlifting

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

Weighted Pull-ups (see above)

Metcon

Metcon (AMRAP – Reps)

12 min:

50 Double Unders

40 Box Jumps 24/20”

30 Toes-to-bar

20 calorie Row

10 Handstand Push-ups
Accessory work –

12-10-8:

Reverse Grip Bent-Over Rows

Hammer Curls

12-10-8:

Ring Dips

Dumbbell Kickbacks

Metcon (Time)

B-Fit

1) Bench Press 5 x 5 ascending

2) 100 Double Unders

10 Wall Balls

80 DU

20 WB

60 DU

30 WB

40 DU

40 WB

20 DU

50 WB

*scale to 100 singles 10 burpees, 80 singles 8 burpees etc.