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