27
Nov
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