200413

12
Apr

200413

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 CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Overhead Squat (15 minutes to build to a heavy single)

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

6 Power Snatches 95/65

9 Overhead Squats 95/65

12 Box Jumps 24/20″
Performance – 75/55

Metcon (Time)

Home WOD for All

5 Rounds:

80 Double Unders /Double Taps/ 120 Single Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

*If you have a vest, don it*