200418
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 !
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Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon (Time)
Bootcamp
50 Calorie Row
100 Double Unders
50 Devil Press 35/20
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Straight Leg Sit-ups
Metcon (3 Rounds for reps)
AMRAP 5:
700 Meter Row
—–
1 Round of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks 135/95
Rest 5 Minutes
AMRAP 5:
500 Meter Row
—–
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks 155/105
Rest 5 Minutes
AMRAP 5:
300 Meter Row
—–
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks 185/135
*Score C&J reps only*
Performance – 95/65, 115/85, 135/95
Metcon (Time)
Home No Weight WOD
50 Rounds:
2 burpees
1 pistol squat/Leg
Metcon (6 Rounds for time)
On the 5:00 x 6 Rounds:
20 Alternating Single DB/KB Power Clean and Jerk
15 Reverse Burpees
10 DB/KB Oblique Crunches/side