171208

Community Fitness Barbending – CrossFit

Warm-up

Metcon (No Measure)

3 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Left

3 rounds of “Cindy”:

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

Weightlifting

Front Squat (4 x 5 @ 60%)

Back Squat (2 x 5 @ 65, 3 x 5 @ 70%)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Metcon (Time)

B-Fit

1) Single Arm DB Press 3×12

2) 4 Rounds:

12 DB Power Cleans

25 Wall Balls