30 Somethings

22
Apr

30 Somethings

Community Fitness Barbending – CrossFit

Sally up/Sally down (No Measure)

squats to the beat
PVC OHS

Overhead Squat (5 @ 70, 3 @ 80, 1+ @ 90%)

Metcon (Time)

30 cal row

30 abmat sit-ups

30 BJ 24/20″

30 Front Rack Lunges 95/65

30 KB Snatches 53/35

30 Front Rack Lunges

30 BJ

30 abmat sit-ups

30 cal row

rest 3 min then

100 Russian KBS 53/35

Metcon (AMRAP – Rounds and Reps)

B-Fit

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings

20 Lateral Jumps over Kettlebell

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.