170711

10
Jul

170711

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 20 PVC Passthroughs

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10

Weightlifting

Clean and Jerk (5 @ 40,50,60%)

Shoulder Press (see above)

Metcon

Metcon (Time)

3 rounds:

10 Thrusters 135/95

20 Wall Balls 20/14

50 Double Unders
9 min cap

Accessory work –

12-10-8:

Dumbbell Rear Delt Row

Side Laterals to Front Raise

Metcon (Time)

B-Fit

With a partner complete 400 push-ups alternating sets. Every time you break, both partners perform 10 walking lunges.