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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