26
Nov
171127
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Weightlifting
Back Squat (5 @ 70/80, 2 @ 85, 3 @ 90, 1 @ 100%)
Front Squat (4 @ 65/75/80/85%)
Metcon
Metcon (Time)
3 rounds:
50 Wall Balls* 20/14
400 m Run
*Penalty: 5 burpees every time you break the wall balls
15 minute cap
Metcon (Time)
B-Fit
1) EMOM 5:00
3 Beat Swings + 3 Pull-ups
2) 10 Pull Ups/20 Ring Rows
25 Double Unders/Tuck Jumps
10 T2B
25 Double Unders
8 Pull Ups/16 RR
25 Double Unders
8 T2B
25 Double Unders
6 Pull Ups/12 RR
25 Double Unders
6 T2B
25 Double Unders
4 Pull Ups/8 RR
25 Double Unders
4 T2B
25 Double Unders
2 Pull Ups/4 RR
25 Double Unders
2 T2B