200525

24
May

200525

Community Fitness Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)

Metcon

Metcon (AMRAP – Reps)

Every 4 Minutes for 5 Rounds:

30/20 Calorie Row

15/10 Calorie Air Bike

AMRAP 10 Meter Shuttles

*4 Minutes Rest Between Rounds.*
score shuttle reps only

Metcon (Time)

No Equipment WOD

10 Rounds:

10 Pistols

12 Chair Dips

Metcon (AMRAP – Rounds and Reps)

Zoom WOD

EMOM x 8:

Odd – Unilateral Hip Bridge(switch sides each RD)

Even – Bilateral Z-Press

10 Minutes:

10 Burpees

10 Hang Power Snatch