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Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Back Squat (Smolov week 3 day 1)

Metcon

Metcon (Time)

10 rounds:

3 Bar Muscle-ups

3 Clean & Jerks 135/95
12 minute cap

Core – 3 rounds:

10 Knees to Elbows

10 GHD Sit-ups

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
B-Fit