200513

12
May

200513

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

Double D’s (AKA Dennis) (Time)

2 Rounds:

2k Row

1 mile Air Bike

50 Wallballs 20/14
Performance 14/10

Metcon (5 Rounds for time)

Home No Equipment WOD

Every 5 Minutes x 5:

Run 200m

15 Burpees

Run 200m

Metcon (No Measure)

Home Zoom WOD

EMOM x 8:

Odd – 10-15 Lawnmower Rows R

Even – 10-15 Lawnmower Rows L

4 Rounds:

:40 Second Hollow Flutter Kicks

:20 Seconds Rest

:40 Second Dumbbell Romanian Deadlifts @ 32×0

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)

:20 Seconds Rest