171128

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 20 sec Pec Stretch

• 20 sec Pec Stretch

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 75, 2 @ 80, 1 @ 85,90,95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min:

8 Power Snatches 75/55

8 Chest-to-bar Pull-ups
rest 4 min then

Metcon (Time)

21-15-9:

Kettlebell Swings 70/53

AbMat Sit-ups
8 minute cap

Metcon (Time)

B-Fit

1) 3 Rounds:

20 Lateral Burpee Bar Hops

20 Deadlifts 115/75

cash out: 200m walking lunge