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