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