171111

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Mountain Climbers

• 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

Hang Snatch (9 minutes to max out)

rest 3 minutes

Hang Clean (see above)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

• 1 min Air Bike/Row calories

• 1 min DB/KB Thrusters 35/20

• 1 min Pull-ups

• 1 min DB/KB Jumping Lunges 35/20

• 1 min DB/KB Renegade Rows 35/20

• 1 min Rest

Metcon (Time)

B-Fit

1) EMOM until:

1st – 0:30 Wall Balls

2nd – 0:30 50′ Shuttles

3rd – 0:30 Sit ups

*Continue until 60 reps/calories are complete for each movement

2) DB Curls 3×20

Weighted Plank Hold 4x60s