29
Aug
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