Lift 16/1

20
Jul

Lift 16/1

Community Fitness Barbending – CrossFit

(No Measure)

2 RDS

:30 pigeon stretch R/L

:30 pike stretch

:30 straddle stretch

then

PVC turn-outs

20 pass thrus

10 leg swings frontal & lateral

Power Snatch (5 @ 40/50/60%)

add 5

Clean and Jerk (see above)

Back Squat (see above)

core – 3 rds of :45 weighted plank & 10 weighted hypers

Metcon (6 Rounds for time)

B-Fit

A.

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

10 Dumbbell Thrusters

15 Push-Ups

20 Walking Lunges with Dumbbells

B.

Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Hollow Body Holds x 60 seconds

Rest 60 seconds