200420

19
Apr

200420

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 (Time)

60 Double Unders

30 Burpees

60 Double Unders

30 Wallballs 20/14

60 Double Unders

30 Deadlifts 225/155

60 Double Unders

30 Wallballs 20/14

60 Double Unders

30 Burpees
Performance – 14/10, 185/125, 90 singles

Accessory – DB Curl & Press 4 x 8

Metcon (Time)

Home No Equipment WOD

21-15-9:

Pike Press

Hollow Arch Shoulder Slides

Hollow Body Flutter Kicks(4-ct)

Metcon (2 Rounds for time)

Home Weight WOD

30-20-10:

DB Power Cleans(switch hands every 5 reps)

Pike Presses

rest 2 minutes then…

10-20-30

DB Thrusters(switch hands every 5 reps)

Burpees
Accessory – 3 Rounds:

:40 Bicep Curls

:20 rest

:40 Skullcruchers

:20 rest

:40 High Plank

:20 rest

Metcon (2 Rounds for time)

Home Weight WOD

30-20-10:

DB Power Cleans(switch hands every 5 reps)

Pike Presses

rest 2 minutes then…

10-20-30

DB Thrusters(switch hands every 5 reps)

Burpees
Accessory – 3 Rounds:

:40 Bicep Curls

:20 rest

:40 Skullcruchers

:20 rest

:40 High Plank

:20 rest