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