18
Sep
190919
Community Fitness Barbending – CrossFit
Warm-up
The Combine (No Measure)
2 sets of each
high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)
Metcon
Metcon (AMRAP – Rounds)
“Family Feud”
Class Divides Into 2 Teams
30 Minutes:
100′ Sled Push 180/90 (50′ high/50′ low)
200 Meter Med Ball Run 20/14
300 Meter Row
One teammate works at a time – switch teammates @ 50′ on sled push – high energy & intensity today
Accessory work – accumulate 20 reps of strongest pulling skill (Ring/Bar MU, C2B, Strict pullup etc)