27
Aug
170828
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