3
Feb
190204
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
300 m Row
2 rounds:
30 sec Pec Stretch Right
30 sec Pec Stretch Left
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
2 rounds:
10 PVC Passthroughs
10 PVC Good Mornings
10 PVC Overhead Squats
Weightlifting
Snatch (5 @ 45,55,65%)
Overhead Squat (5 @ 45,55,65%)
Metcon
Metcon (Time)
10 rounds:
6 One-arm Dumbbell Power Snatch 50/35
6 One-arm Dumbbell Push Press 50/35
12 Pull-ups
Note: recommended to perform all round 1 snatches and presses with the right arm, then all round 2 with the left arm, and continue to alternate each round; but not required.
B-Fit swap ring rows for pull-ups