26
Sep
170927
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Bear Crawl
• 10 Air Squats
2 rounds:
• 30 sec Pec Stretch Right
• 30 sec Pec Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Bench Press (3 every :90 x 8 ascending)
Pendlay Row (see above)
perform both lifts as a superset within each :90 block
Metcon
Metcon (Time)
21-15-9:
Dumbbell Thrusters 35/25
Burpees
Core – 6 rounds:
20 sec Handstand Hold
10 sec Rest
20 sec Hollow Rocks
10 sec Rest
Metcon (AMRAP – Rounds and Reps)
B-Fit
1) Single Arm DB Press 3×12
2) 12 minutes:
10 Push Press 95/65
30 Double unders/lat bar jumps