5
Nov
171106
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 400 m Run
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35
• 10 Barbell Thrusters 45/35
Weightlifting
Back Squat (8 @ 65/70, 6 @ 80/85%)
Front Squat (5 @ 70,75,80,85%)
Metcon
Metcon (AMRAP – Reps)
EOMOM x 5
20 Kettlebell Swings 53/35
Max Wall Balls 20/14
Every 2 min, perform 20 kettlebell swings followed by max wall ball shots. Score is total number of wall balls.
Core – 3 rounds:
5 Parallette Pass Throughs
10 GHD Sit-ups
Metcon (2 Rounds for time)
B-Fit
1) DB Rows 3×10
2) 1000m Row
50 DB Thrusters 40/25
30 Pull-ups
4:00 Rest
3) 30-20-10
Alternating DB Snatch 40/25
Burpees