171027

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

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

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10

Weightlifting

Behind The Neck Jerk (3 @ 75,80,85,90%)

Clean (3 @ 65,75, 2 @ 80, 1 @ 85%)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Core – 3 rounds:

10 Hollow Rocks

10 TRX roll-outs

Metcon (AMRAP – Reps)

B-Fit

20:00 Minutes:

5 DB Bent rows

15 wall balls 20/14

5 DB Bent rows

20 wall balls

5 DB Bent rows

25 wall balls

etc.

…Adding 5 wall balls each round