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