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