170726

25
Jul

170726

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:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Front Squat (3 @ 65,75,3+ @ 85%)

Back Squat (see above)

Metcon

Metcon (Time)

30-20-10:

Row (calories)

Front Squats 95/65#

AbMat Sit-ups
12 min cap

Core – Accumulate 2 min:

L-Sit Hold

Metcon (AMRAP – Reps)

B-Fit

1) Back Squat 5 x 5 ascending

2) With a Partner complete 4 x 400m run. While Partner A runs, Partner B performs AMRAP med ball cleans. Switch rolls & repeat.