10
Nov
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