Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

4th Down (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings 53/35

21 Thrusters 75/55

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings 53/35

15 Thrusters 95/65

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings 53/35

9 Thrusters 115/85
Performance – 65/45, 75/55, 95/65

Metcon (Time)

Bootcamp

3 rounds:

50m lunge in AFSAP

1 burpee per lunge step taken
No Equipment Home Wod

Metcon (AMRAP – Rounds and Reps)

Home Weight WOD

10 Minutes:

10 Burpees

10 DB/KB Cleans (Right)

10 DB/KB Cleans (Left)

10 Jumping Lunges

20 Butterfly Sit-Ups
Tabata Finisher –

1 – High Plank to Pike

2 – DB Hammer Curl

3 – High Plank Knee 2 Elbow

4 – DB Tricep Kickback