171211

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Passthroughs

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

• 15 sec Goblet Squat Hold 70/53

Weightlifting

Back Squat (5 @ 60, 3 @ 70, 2 @ 80,90, 1 @ 95%)

Front Squat (4 @ 65,75,80,85%)

Metcon

Metcon (Time)

200 m Run

30 Wall Balls 20/14

30 Burpees

400 m Run

30 Burpees

30 Wall Balls 20/14

200 m Run
16 minute cap

B-Fit too with BS 5 x 5 across