200408

7
Apr

200408

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

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans 95/65

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans 115/85

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans 135/95

25 Double Unders
Performance – 75/55, 95/65, 115/85 & 40 singles

RX+ – 115/85, 135/95, 155/105

Metcon (AMRAP – Rounds and Reps)

Home No Weight Wod

10 Minutes:

10 Push-ups

10 Plank to Pike Reach Backs

10 1/2 Burpees

10 Jump Lunges

Metcon (3 Rounds for reps)

Home Weight WOD – “Garage Fight”

3 Rounds of 1:00 at each:

DB/KB Goblet Thrusters

Single DB/KB Power Cleans

Hops over the bell

Single Arm DB/KB Push Presses

Burpees

1 Minute Rest