200430

29
Apr

200430

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 (5 Rounds for reps)

5 Rounds x AMRAP 3:

10 Viper Press 35/25

20 Double Unders

10 Dumbbell Reverse Lunges 35/25

20 Double Unders

*Rest 1 Minute Between Rounds*
Accessory – DB STaggered Stance RDL 4 x 10

Metcon (Time)

Home No Weight WOD

50-40-30-20-10:

Jump Lunges

Sit-ups

Metcon (Time)

Home Weight WOD

2 Rounds:

40 Bell Side Bends(Switch every 10 reps)

40 Bell Squat Cleans(switch every 5 reps)

40 Bell Push Press(switch every 5 Reps)

Directly into….

3 Rounds:

20 Bell Russian Twists

40 Sit-ups

60 Double Unders