200419

18
Apr

200419

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 (AMRAP – Rounds)

20 Minutes:

20 Russian Kettlebell Swings 70/53

200 Meter Single Kettlebell Farmers Carry 70/53

400 Meter Row/.8 mile Air Bike
RX+ if you can go unbroken on all – you may switch hands on FW, however the KB must never touch the ground

Metcon (Time)

StrongmanWod

4 Rounds:

50′ Yoke Carry 405/285

4 Stone/Sandbag over Yoke @ 3/4 BW

50′ Yoke Carry 405/285

Metcon (No Measure)

Home Weight WOD

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Pack
Strength – EMOM x 8

Odd – Floor Press R

Even – Floor Press L

Metcon (No Measure)

4 Rounds (20 Minutes Total):

:40 Seconds Hollow Hold

:20 Seconds Rest

:40 Seconds Slow Good Mornings

:20 Seconds Rest

:40 Seconds Side Plank (L)

:20 Seconds Rest

:40 Seconds Side Plank (R)

1:20 Rest Between Rounds
Home No Weight WOD – everybody get on ZOOM today!!!!!!!!!!!!!!!!!!!!!!!!