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