31
Jan
190201
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 m High Knees
10 m Butt Kicks
10 m Toy Soldiers
10 m Skips
Then:
10 Arm Circles CW
10 Arm Circles CCW
10 Arm Hugs
10 Alternating Arm Swings
Weightlifting
Thruster (5 @ 65,3 @ 75,1+ @ 85% + 15-25 lbs per set)
Deadlift (5 @ 65,3 @ 75,1+ @ 85% + 20-30 lbs per set)
Metcon
Metcon (Time)
3 rounds:
30 Overhead Reverse Lunges 25/15 plate
15 Kettlebell Swings 70/53
B-Fit too with 62/44 KBS