171113

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Back Squat (8 @ 65,6 @ 75, 4 @ 85/90%)

Front Squat (5 @ 70, 4 @ 80, 3 @ 85/90%)

Metcon

Metcon (Time)

15 Clean & Jerks 135/95

30 Toes to Bar

500 m Row

30 Toes to Bar

15 Clean & Jerks 135/95
12 minute cap

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) Straight Arm Lat Pull Downs – 60 Total Reps

DB Rows 3×12

2) 3 Rounds

AMRAP 3:00

10 Toes to Bar

10 Deadlifts 185/125

100′ Shuttle Run

Rest 1 min