170708

7
Jul

170708

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 m Run

• 200 m Run Backwards

3 rounds:

• 10 Jumping Jacks

• 10 Jumping Air Squats

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

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

Deadlift (see above)

Metcon

Metcon (Time)

“Upside-Down Angie”

100 Air Squats

100 AbMat Sit-ups

100 Push-ups

100 Pull-ups
25 min cap

B-Fit too preceded by 5 x 5 deads ascending