200420
Announcements
DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM
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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