190504

3
May

190504

Community Fitness Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
bootcamp warm-up

Metcon

Metcon (Time)

400m Run

15 Power Snatch 135/85(fast singles only throughout)

15 BJO 30/24″

15 bar facing bupees

row 400m

12 Power Snatch 145/95

12 BJO

12 BFB

bike .4/.3 miles

9 Power Snatch 155/105

9 BJO

9 BFB

run 400m

6 Power Snatch 165/115

6 BJO

6 BFB
B-Fit alt DB Snatch & burpee bar touch

Metcon (Time)

Bootcamp

Teams of 2(1 works, one rows 250m):

300 Dubs

60 OH Plate Lunges 45/25

200 Dubs

50 OH Plate Lunges

100 Dubs

40 OH Plate Lunges

100 KB SDHP 70/53