7
Dec
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