17
Dec
171218
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 200 Single Unders or 100 Double Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Goblet Squat Hold 70/53
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53
• 20 sec Pigeon Pose Left
Weightlifting
Back Squat (5 @ 60,65,70,75%)
Front Squat (5 @ 60,65, 2 x 5 @ 70%)
Metcon
Metcon (Time)
27-21-15-9:
Row calories
Kettlebell Swings 70/53
12 minute cap
B-Fit too preceded by 5 x 5 Back Squat across