14
Dec
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
*DITCH THE DB’S AND DON YOUR WEIGHT VEST IF YOU HAVE ONE*
Core
40-30-20-10 seconds/reps:
Front Leaning Rest on Rings (seconds)
Lying Leg Raises (reps)