170722

21
Jul

170722

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

• 10 Air Squats

3 rounds:

• 10 Jumping Jacks

• 10 PVC Good Mornings

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

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

Deadlift (see above)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
25 min cap

B-Fit too preceded by deads 6 x 3 ascending