23
Apr
200424
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
Weightlifting
Thruster (15 minutes to build AHAP)
Metcon
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters 115/85
Perfromance – 95/65
The 555 Standard (Time)
5 Rounds:
15 Air Squats
15 Burpees
15 Hand Release Push-ups
*If you have a vest, don it.*
Home No Equipment WOD
Metcon (Time)
Home Weight WOD
50 Bell OH Walking Lunges(25/side)
50 Bell Lateral Lunges
50 Goblet Squat 1 1/2’s
*EMOM 5 burpees or pike presses*
Accessory:
50 Bell Calf raises/leg
50 Bell Russian Twists