170714

13
Jul

170714

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 10 PVC Passthroughs

• 10 PVC Good Mornings

3 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Bench Press (5 @ 40,50,60%)

Weighted Pull-ups (5 @ 40,50,60%)

Metcon

Metcon (Time)

21-15-9:

Hand-release Push-ups

Deadlifts 225/155

Box Jumps 30/24”
B-Fit too + bench 5 x 5 ascending

Accesssory work –

12-10-8-6:

Barbell Curl

Lying Triceps Press