200326

25
Mar

200326

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

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15/12 Calorie Row

30 AbMat Sit-ups

200 Foot Farmers Carry 70/50

*every 50 ft of carry = a rep*
Accessory – 3 x max chin over bar hold

3 x max weighted dips + dips(use your vest or secure a load you can manage 10 reps weighted)

*if you have a rower at home, have at it

Metcon (Time)

No Equipment Home Wod

Deck of Cards (core­centric)

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.

Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts ­ – Burpees

Diamonds – ­ Mountain Climbers (4­ct)

Spades – ­ Flutterkicks (4­ct)

Clubs -­ Situps

Jokers -­ Run 400m

Metcon (AMRAP – Reps)

Home Weight WOD

4 Rounds:

30 seconds: DB/KB Hang Snatch (R)

30 seconds: DB/KB Hang Snatch (L)

90 seconds: 7 Two Arm Bicep Curls, 7 Strict Press, 14 Mountain Climbers
Tabata Finisher:

1) Unilateral Glute Bridge R

2) Tuck Jumps

3) Unilateral Glute Bridge L

4) Tuck Jumps