Announcements
DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM
JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.
IF YOU ARE NOT IN OUR PRIVATE FACEBOOK FORUM EMAIL NIC @[email protected] TO BE ADDED
CrossFit Barbending – CrossFit
Warm-up
CFBB Warm-up (No Measure)
2 RDS
row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15/12 Calorie Row
30 AbMat Sit-ups
200 Foot Farmers Carry 70/50
*every 50 ft of carry = a rep*
Accessory – 3 x max chin over bar hold
3 x max weighted dips + dips(use your vest or secure a load you can manage 10 reps weighted)
*if you have a rower at home, have at it
Metcon (Time)
No Equipment Home Wod
Deck of Cards (corecentric)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts – Burpees
Diamonds – Mountain Climbers (4ct)
Spades – Flutterkicks (4ct)
Clubs - Situps
Jokers - Run 400m
Metcon (AMRAP – Reps)
Home Weight WOD
4 Rounds:
30 seconds: DB/KB Hang Snatch (R)
30 seconds: DB/KB Hang Snatch (L)
90 seconds: 7 Two Arm Bicep Curls, 7 Strict Press, 14 Mountain Climbers
Tabata Finisher:
1) Unilateral Glute Bridge R
2) Tuck Jumps
3) Unilateral Glute Bridge L
4) Tuck Jumps