170715

14
Jul

170715

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 20 sec Pec Stretch w/ Band Right

• 20 sec Pec Stretch w/ Band Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

2 Bar Muscle-ups

4 Power Snatches 115/75

6 Squat Cleans 115/75

400 m Run
Accessory work –

3 sets:

50 m Sled Drag (forward)

50 m Sled Drag (backwards)

Medium weight on the sled, enough to jog.

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) Push Press 5 x 5 ascending

2) 20 min:

40 DU or 20 BJ overs 20/14″

4 wall walks