170916

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Zombie Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Clean (10 min FIRM to build AHAP)

Metcon

Metcon (Calories)

30 min Alternating EMOM:

Even min: 1 Rope Climb 15’

Odd min: Max Row (calories)
Core – 3 rounds:

10 GHD Sit-ups

10 Evil Wheels

Metcon (Time)

B-Fit

5 Rounds:

20 calorie Air Bike

20 Wall Balls

20 Walking Lunges

20 Box Jumps

20 Hip Extensions