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Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

2 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Back Squat (5 @ 60, 3 @ 70, 2 @ 80/90, 1 @ 95/103%)

Front Squat (5 @ 60/70, 2 x 5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 miutes:

30 Double Unders

15 Overhead Squats 95/65#

200′ Shuttle Sprint

*Each 50′ section will be counted as a rep*

Metcon (Time)

B-Fit

1) Single Arm DB Press 3×10

DB Lateral Raises 3×10

2) 4 Rounds:

15 DB Thrusters 40/25

25 Box Jumps 24/20″ or 75 Double Unders