Lift 10/1

8
Jun

Lift 10/1

Community Fitness Barbending – CrossFit

(No Measure)

300m row

10 frontal leg swings

10 lateral leg swings

2 rds of :30sec each

lying knee to chest R/L

pike stretch

straddle stretch

Power Snatch (3 @ 65/75/85%)

add 5 if 6/1 had less than 2 misses

Clean and Jerk (same as above)

Back Squat (3 @ 65/75, 3+ @ 85%)

core – 2 RDS of :30 superman & plank

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every minute, on the minute, for 15 minutes:

Minute 1 – Wall Walk x 2-3 reps

Minute 2 – Supine Ring Rows x 10 reps @ 2011

Minute 3 – Ring Dips/diamond push-ups x 10-12 reps @ 2011

B.

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Assault Bike or Rowing

15 Kettlebell Swings

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.