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