171030

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Reverse Tabata Air Bike/Row

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Back Squat (8 @ 60,65, 6 @ 75,80%)

Front Squat (5 @ 55,65,70,75%)

Metcon

Metcon (AMRAP – Reps)

10 min:

30 Pull-ups

30 Front Squats 75/55

30 Toes to Bar

30 Push Presses 75/55

30 Burpees
Core – 3 rounds:

20 sec Flutter Kicks

20 sec Rest

20 sec Plank

20 sec Rest

20 sec Hollow Rocks

20 sec Rest

Metcon (AMRAP – Reps)

B-Fit

8:00:

400m Run

AMRAP with remaining time

8 Burpees

8 DB Power Cleans 50/35

8 DB Shoulder to Overhead

Rest 4:00 then

3 Rounds for Time

200m Run

15 Hand Release Push Ups

15 DB Front Squats 50/35
note time in comments