170712

11
Jul

170712

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

• 10 m High Knee Skips

• 10 m Butt Kicks

• 10 Air Squats

2 rounds of:

• 10 Cossack Side Lunges

• 10 Prone Scorpions

• 10 Supine Scorpions

Weightlifting

Front Squat (5 @ 40,50,60%)

Back Squat (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

5 Pull-ups

10 Kettlebell Swings 53/35

15 Kettlebell Goblet Squats 53/35
B-Fit too preceded by Front Squat 5 x 5 ascending