200403

2
Apr

200403

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

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Tempo Deadlift (15 minutes to build moderately)

5 second concentric and eccentric

Metcon

Metcon (Time)

25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts 275/185

25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts
Performance – 185/135

Accessory – Partner Banded hamstring curls 3 x 10

Metcon (Time)

Home No Equipment Wod

5 Rounds:

50 Meter Walking Lunge

350 Meter Run

50 Push-ups

Metcon (AMRAP – Reps)

Home Equipment Wod

20 Minute EMOM:

Minute 1 – DB Floor Press R

Minute 2 – DB Lawnmower Row R

Minute 3 – DB Floor Press L

Minute 4 – DB Lawnnower Row L