5
Dec
171206
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
• 5 Inch Worm Push-ups
Weightlifting
Clean and Jerk (3 @ 75, 2 @ 85, 1 @ 90,95%)
2 Push Jerks + Split Jerk (1 @ 55,60,65% Split Jerk)
Metcon
Metcon (AMRAP – Reps)
9 min:
3 Thrusters 95/65
3 Bar-Facing Burpees
6 Thrusters 95/65
6 Bar-Facing Burpees
9 Thrusters 95/65
9 Bar-Facing Burpees
etc….
Core – 3 rounds:
5 Parallette Pass Throughs
10 GHD Hip Extensions
Metcon (AMRAP – Rounds and Reps)
B-Fit
1) Single Arm DB Press 3×12
DB Lateral Raises 3×10
2) 10 minutes:
12 BB Push Presses
12 Step Down Box Jumps 24/20