200418

17
Apr

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 !
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 (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