170830

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Goblet Squat Hold

• 30 sec Standing Toe Touch Hold

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

Weightlifting

Back Squat (Smolov week 3 day 2)

Metcon

Metcon (AMRAP – Reps)

8 min:

3 Kettlebell Swings 53/35

3 Box Jumps 24/20”

6 Kettlebell Swings

6 Box Jumps

9 Kettlebell Swings

9 Box Jumps

Continue the pattern until time is up.
B-Fit too

Core – 4 rounds:

20 sec Ball Slams

10 sec Rest

20 sec Flutter Kicks

10 sec Rest