28
Dec
171229
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Weightlifting
Front Squat (5 @ 60,70,75,80%)
Back Squat (5 @ 60,65, 2 x 5 @ 70%)
Metcon
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
B-Fit Back Squat 5 x 5 across heavy followed by met-con w/DB PC 50/35