171013

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold

• 30 sec Standing Toe Touch Hold

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 m Walking Lunges

• 10 Air Squats

Weightlifting

Back Squat (5 @ 65,3 @ 75,1+ @ 85%)

Deadlift (see above)

Metcon

Metcon (AMRAP – Reps)

9 rounds:

Odd Minute –

5 Hang Squat Cleans 135/95

Max Bar-Facing Burpees

Even minute:

Rest

*Score burpee reps only

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 Minutes:

300m Run

25 Double Unders or 50 Singles

20 Alternating DB Snatches 35/25

15 Step ups 35/25