200427
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
CFBB Warm-up (No Measure)
2 RDS
row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
200 Meter Run
20/14 Calorie Air Bike
Accessory – Tabata Hollow Rocks
Metcon (AMRAP – Reps)
Home Weight WOD
Tabata (Do 4 Rounds on Right, then Switch to Left)
Russian Swings
Power Cleans
Suitcase Deads
Goblet Lunges
Front Rack Squats
Metcon (Time)
Home No Weight WOD
1 Mile Run
50 Burpees
directly into 2 Rounds:
800m Run
25 Air Squats
Directly into 3 Rounds:
400m Run
15 Push-ups