19
May
200520
Community Fitness Barbending – CrossFit
Warm-up
Agile 8 (No Measure)
1- IT band roll
2- glute roll
3- adductor roll
4-rollover into v- sit *10
5- hip circles by 5 R/L
6- mini samson stretch*20
7-frog jumps *10
8- static hip flexor stretch 3*10 sec per leg
Weightlifting
Paused Front Squat + Front Squat (15 minutes to build Heavy)
Metcon
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 165/115
Perfromance – 60 Singles & 115/85
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
No Equipment WOD – Can you hit triple digits?
Metcon (AMRAP – Rounds and Reps)
Zoom WOD
15 Minutes:
20 Single Dumbbell Alternating Power Snatches
20 Mountain Climbers
20 Single Dumbbell Overhead Reverse Lunges
20 Push-ups