181215

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Jumping Jacks

10 Mountain Climbers

10 PVC Passthroughs

2 rounds:

30 sec Pec Stretch R

30 sec Pec Stretch L

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Bench Press (5 @ 40,50,60% + 5 LBS PER SET)

ACCUMULATE 50 RING ROWS

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

5 Hang Squat Cleans 115/75

10 Dumbbell Burpees 30/20
B FIT KB FRONT SQUATS 44/26 & 25/15 DB BURPEE

Core

40-30-20-10 seconds/reps:

Front Leaning Rest on Rings (seconds)

Lying Leg Raises (reps)