2
Nov
171103
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 20 cal Air Bike/Row
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53
Weightlifting
Front Squat (5 @ 60/65, 2 X 5 @ 70%)
Back Squat (10 @ 60/65, 8 @ 70/75%)
Metcon
Metcon (Time)
4 rounds:
300 m Run
10 Clean & Jerk 135/95
14 minute cap
Core – tabata Toe to Bar
Metcon (Calories)
B-Fit
1) Back Squat 3 x 3 @ 75%
2) Teams of Two:
6 Rounds (3 per partner)
Partner 1: 200m Med Ball Carry 20/14
Partner 2: Max Calories on Bike
*Switch after 200m complete
* Score is Max Calories