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