10
Dec
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