25
Dec
171226
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