200412

11
Apr

200412

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 (Time)

80/60 Calorie Air Bike

150′ Walking Lunge

80 AbMat Sit-ups

150′ Walking Lunge

800m Dumbbell Farmers Run 15/10
Bike for everyone here….Coach stagger starts or have athletes start with the run and finish on the bike

Metcon (AMRAP – Rounds)

StrongmanWod

20 Minutes:

Minute 1: 5 Clean & Jerks 135/95

Minute 2: 1 Round “Nate”

Minute 3: 5 Snatches 135/95

Minute 4: 1 Round “Nate”
if you lose the EMOM, then make it an AMRAP…

Metcon (No Measure)

Home No Equipment WOD/Equipment WOD

5 attempts at each of the following:

Broad jump 50 ft. in as few jumps as possible

3 push-ups as slow as possible

Max set of Hollow Rocks
*indoors 10-12 Broad Jumps RD*

Finisher – 8 x max Bell French Press – rest :30 between efforts