171219

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 75, 2 @ 80, 1 @ 90,93,96%)

Overhead Squat (3 @ 70, 2 @ 80, 1 @ 90%)

Metcon

Metcon (Time)

4 rounds:

10 Deadlifts 275/175

30 Wall Balls 20/14

400 m Run
20 minute cap

Core – 3 rounds:

15 GHD Hip Extensions

15 Weighted AbMat Sit-ups 25/15

Metcon (AMRAP – Rounds and Reps)

B-Fit

25 Minutes:

5 DB Power Cleans 50/35

10 Pull-ups

25 Wall Balls 20/14

50 Single Unders

REST 1:00 Minute