Announcements

TODAY NJ ANNOUNCED THE CLOSURE OF ALL FITNESS CENTERS, BARS, RESTAURANTS, MOVIE THEATERS AND CASINOS DUE TO COVID-19 WE ARE IMPLEMENTING OUR STAGE 2 OF OUR CONTINGENCY PLAN AND WILL BE POSTING AT HOME WORK OUTS AS WELL AS VIRTUAL CLASSES. PLEASE REMAIN CALM, WE WILL GET THROUGH THIS TOGETHER AS A COMMUNITY. STAY WITH US, THIS IS TEMPORARY AND WE WANT TO BE ABLE TO OPEN OUR DOORS AGAIN AS SOON AS WE CAN. WE NEED EACH OTHER NOW , THAN EVER BEFORE. STICK IT OUT WITH US.

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

6 Rounds For Time:

12 Alternating Dumbbell Snatches 50/35

12 Burpees over the DB

12 x 10m Shuttle Runs
Accessory – Tabata Hollow Rocks

PS – This can easily be done at home too with your DB/KB! Set upa shuttlein your backyard putting two markers 33 feet apart.

Metcon (AMRAP – Rounds and Reps)

No Equipment Home Wod

20 Minutes:

100 air squats

20 burpees

30 High Knees

40 Bicycle crunches