170717

16
Jul

170717

Community Fitness Barbending – CrossFit

Warm-up

Weightlifting

Warm-up (No Measure)

• 400 m Run

• 10 Arm Circles Forward

• 10 Arm Circles Backwards

• 20 Cossack Side Lunges

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Snatch (5 @ 60,70, 5+ @ 80%)

continue with T&G

Overhead Squat (see above)

Metcon

Metcon (Time)

5 rounds:

15 Pull-ups

15 Overhead Squats 95/65
10 min cap

Core – 6 rounds:

20 sec Hollow Body Rocks

10 sec Rest

20 sec Plank

10 sec Rest

Metcon (Time)

5 rounds:

15 Pull-ups

15 Overhead Squats 95/65
10 min cap

Core – 6 rounds:

20 sec Hollow Body Rocks

10 sec Rest

20 sec Plank

10 sec Rest

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) Deadlift 4 x 10 across T&G

2) 2 5 Min Amraps

14 Russian KBS

7 burpees

*rest :90 between AMRAPS*