170710

9
Jul

170710

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 10 Mountain Climbers

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• Burgener Warm-Up 45/35

Weightlifting

Snatch (5 @ 40,50,60%)

Overhead Squat (see above)

Metcon

Metcon (AMRAP – Reps)

5 rounds:

1 min Calorie Row

1 min Dumbbell Snatches 40/25

1 min Rest
Core – 21-15-9:

Knees to Elbows

GHD Sit-ups

Metcon (Time)

B-Fit

1) Find 1RM DB Snatch (must be performed with each hand)

2) 4 RDS:

20 DB Snatch

20 burpee BJ