1
Dec
171202
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 400 m Run
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Weightlifting
power snatch + 2 OHS (EMOM x 8 ascending)
Type the details of the weightlifting
rest 2 min then
power clean + hang clean (see above)
Type the details of the weightlifting
Metcon
Metcon (AMRAP – Reps)
Every 2 min for 20 min:
5 Pull-ups
10 Push-ups
15 Air Squats
Max Double Unders
Score is total number of double unders.
Metcon (Time)
B-Fit
1) Back Squat 3 x 6 across @ 70%
2) 3 Rounds
10 DB Power Cleans
10 DB Lunges
400m Run