200410

9
Apr

200410

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2 – 30 Minutes:

5 Burpee Box Jumps 24/20

10 Slamballs

15 Synchronized Air Squats
Team members alternate the first two movements every RD, I.E. RD 1 partner A does BBJ, B does Ball Slams, RD 2 B does BBJ, A does Ball slams, etc..

Metcon (Time)

Home No Weight WOD

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters
Score is run + rest time

Metcon (AMRAP – Rounds and Reps)

Home Weight WOD – 15 Minutes:

15 Hand-Release Pushups

18 DB/KB Lawnmower Rows(9/side)

21 DB/KB Glute Bridges