200318
Announcements
TODAY NJ ANNOUNCED THE CLOSURE OF ALL FITNESS CENTERS, BARS, RESTAURANTS, MOVIE THEATERS AND CASINOS DUE TO COVID-19 WE ARE IMPLEMENTING OUR STAGE 2 OF OUR CONTINGENCY PLAN AND WILL BE POSTING AT HOME WORK OUTS AS WELL AS VIRTUAL CLASSES. PLEASE REMAIN CALM, WE WILL GET THROUGH THIS TOGETHER AS A COMMUNITY. STAY WITH US, THIS IS TEMPORARY AND WE WANT TO BE ABLE TO OPEN OUR DOORS AGAIN AS SOON AS WE CAN. WE NEED EACH OTHER NOW , THAN EVER BEFORE. STICK IT OUT WITH US.
Community Fitness Barbending – CrossFit
Warm-up
Agile 8 (No Measure)
1- IT band roll
2- glute roll
3- adductor roll
4-rollover into v- sit *10
5- hip circles by 5 R/L
6- mini samson stretch*20
7-frog jumps *10
8- static hip flexor stretch 3*10 sec per leg
Weightlifting
Paused Back Squat + Back Squat (20 minutes to build heavy)
hold hole for 3 seconds
Metcon
Metcon (Time)
3 Rounds:
30 Slamballs
20 Single Dumbbell Box Step-ups 50/35 to 24/20″
400 m run
Accessory – 50 DB Hip Bridges & 50 banded hamstring curls (recruit a partner) AFAP
at home – use a MB if you have for slam balls & chair step-ups
Metcon (Time)
Home Wod
3 Rounds:
50 Unilateral BW RDL’s
20 DB/KB chair step-ups
400m run
*wear a vest if you have one* – hit the track or measure out a 200m mark from your house, hit the landmark & return home*
add that 200m jog out & back as part of your extended warm-up. Track it on your health app or GPS it with google maps 😉