10
Dec
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