5
Sep
170906
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 10 DB Bench Press 30/20
• 10 Bent-over Barbell Rows 95/65
Weightlifting
Bench Press (5 @ 55,65,75%)
superset each warm-up & work set with 5 strict pull-ups
Metcon
Metcon (Time)
3 rounds:
12 Ring Dips
21 Pull-ups
400 m Run or 200m sled drag 90/45
12 minute cap
Metcon (Time)
B-Fit
1) DB Arnold Press 3×12
2) 400m Run
42 DB Walking Lunges
400m Run
30 Walking Lunges
400m Run
18 Walking Lunges