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Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds:

• 15 sec Double Unders

• 15 sec Mountain Climbers

• 15 sec Jumping Jacks

• 15 sec Kettlebell Deadlifts 53/35

Weightlifting

Bench Press (10-8-6-4-2 ascending)

Deadlift (see above)

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Metcon

Metcon (3 Rounds for reps)

7 min:

7 Deadlifts 225/155

7 Burpee Box Jumps 24/20”

1 min Rest

7 min:

14 Pull-ups

14 Thrusters 95/65

1 min Rest

7 min:

21 Sit-ups

21 Kettlebell Swings 53/35
B-Fit too