181211

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 m Sprint Backwards

10 m Sprint Forward­­

10 m High Knees

10 m Butt Kicks

10 m Side Shuffle Right

10 m Side Shuffle Left

15-10-5:

Barbell Thrusters 45/35

Ring Rows
B-FIT 20/10LB DB THRUSTER

Weightlifting

Clean and Jerk (5 @ 40,50,60% + 5 LBS PER SET)

Metcon

Metcon (Time)

800 m Run

21 Back Squats 135/95

5 Rope Climbs

15 Front Squats 135/95

4 Rope Climbs

9 Overhead Squats 135/95

3 Rope Climbs

800 m Run
B-FIT DB FRONT SQUATS 50/35 & 30/20/10 DB BENT ROWS

Core –

10 rounds:

20 sec Bicycle Sit-ups

10 sec Rest