15
Sep
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