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