171018

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

2 rounds:

• 10 m Duck Walk

• 10 m Walking Lunges

• 10 Mountain Climbers

Weightlifting

Back Squat (10 @ 50%, 8 @ 55,60,65%)

Front Squat (5 @ 50,55%, 2 x 5 @ 60%)

Metcon

Metcon (Time)

5 rounds:

10 Dumbbell Burpees 30/20

20 Pull-ups
12 minute cap

Core – 3 rounds:

10 Lying Leg Raises

10 GHD Hip Extensions

Metcon (Time)

B-Fit

1) Deadlift 5 x 3 across Heavy AF

2) 5 Rounds:

5 Burpee Box Jump Overs

15 American Kettlebell Swings 53/35