12
Dec
171213
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Clean and Jerk (3 @ 75, 2 @ 85, 1 @ 95,98%)
Clean Pull (5 @ 95,100%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min:
30 AbMat Sit-ups
10 Power Cleans 135/95
10 Push Jerks 135/95
Metcon (AMRAP – Rounds and Reps)
B-Fit
1) Bar Complex – Beat Swing Practice
3 Strict Pull Ups + 3 Beat Swings + 3 Kipping T2B
2) 12:00:
800m Run then:
AMRAP of
12 Hand Release Push Ups
12 Box Jump-Overs