12
Nov
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