200415

14
Apr

200415

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

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Weightlifting

Front Squat (15 minutes to build to a heavy triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

60 Double Unders

30/21 Calorie Row or 21/14 Calorie Bike

15 Front Squats 155/105
Performance – 115/75 & 90 Singles

Accessory – DB Suitcase Front to back lunge

3 x 6/side

Support Your Box WOD 2 (Time)

100 Double unders/Jumping Jacks

21 Burpees

75 Dubs/JJ

15 Burpees

50 Dubs/JJ

9 Burpees
Strength – EMOM x 10

Odd – Lawnmower Row R

Even – Lawnmower Row L

*check out door Row Station demo & perform :30 rows each minute as no equipment option