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