200407

6
Apr

200407

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

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Push Press + 2 Push Jerks (15 minutes to build heavy)

Metcon

Metcon (Time)

21-15-9:

Push Jerks 135/95

Lateral Barbell Burpees
Performance – 105/75

Finisher – Tabata DB Floor Press with isometric hold during “rests”

Metcon (AMRAP – Rounds and Reps)

Home No Weight Wod

10 Minutes:

30 Air Squats

30 Lunges

30 Sit-Ups

30 Ground to Jump and Touch

Metcon (AMRAP – Rounds and Reps)

Support Your Box Week 1

10 Minutes:

10 Air Squats

9 Bell Snatch R 50/35

10 Push-ups

9 Bell Snatch L