18
Dec
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