200324

23
Mar

200324

Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.

IF YOU ARE NOT IN OUR PRIVATE FACEBOOK FORUM EMAIL NIC @[email protected] TO BE ADDED

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 (Time)

3 Rounds:

1 mile Air Bike

800 Meter Row

400 Meter Run

20 Burpees
Accessory – Tabata Banded Hammer Curls with “rest” at top of curl

Metcon (Time)

No Equipment Home WOD

100 sit-ups

100 4ct flutter kicks

100 leg lifts

Metcon (AMRAP – Rounds and Reps)

Home Weight WOD – 15 Minutes

20 DB/KB Russian Swings

15 Ground to Jump and Touch

10 DB/KB Hang Snatch

5 Tuck Jumps (For max height; no rebounding)
*switch hands after 5 Hang Snatches*

Accessory – Tabata Hollow Rocks or Hold