170719

18
Jul

170719

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Row (calories)

3 rounds:

• 30 sec Side Lunge Stretch Right

• 30 sec Side Lunge Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

3 rounds:

• 10 Air Squats

• 10 Mountain Climbers

Weightlifting

Front Squat (5 @ 60,70,5+ @ 80%)

Back Squat (see above)

Metcon

Metcon (Time)

4 Rounds:

400 m Run or 200m farmers Carry or 200m Hose Drag

20 Burpee Box Jumps 24/20”
18 min cap

B-Fit too preceded by Back squat 5 x 5 ascending

Core – 21-15-9:

GHD Hip Extensions

Weighted AbMat Sit-ups