170902

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

• 10 Air Squats

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

Weightlifting

Back Squat (Smolov week 3 day 4)

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
30 Minute Cap

B-Fit too with Diamond Push-ups