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