200409

8
Apr

200409

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)

16 Minutes:

21/15 Calorie Air Bike or 30/21 Calorie Row

12 Kettlebell Swings 70/53

2 Rope Climbs 15′
Performance – 53/35 & 1 rope climb

Accessory – DB Zottman Curls 4 x 8

DB Tricep Kickbacks 4 x 12

Metcon (Time)

At Home WOD

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders
scale to 50 Double Taps or 75 Singles

Errybody does this gem….its your lone option today (Insert evil laugh here)

Hit the Accessory work above afterwards