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

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon

Metcon (5 Rounds for weight)

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls

5 Push Press
*Start Push Press between 40-60% & build heavier each RD*

Accessory – Band Pull Aparts 3 x 15-25

Marguerita (Time)

50 Rounds for Time:

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand
Home no Weight WOD – scale HS to inchworm or wall walk

Metcon (5 Rounds for reps)

Home Weight Workout

5 2-minute rounds of:

20 DB/KB Step-ups or Reverse Lunges(10 straight reps per side)

Max reps of DB/KB push presses

Rest 2 minutes between rounds
Unilateral Push Presses – partition as necessary

Strength – EMOM x 10

odd – 10 Goblet Cossack Squats(5/side alt.)

even – 10-16 1/2 kneeling Presses(5-8/side depending on load tolerance)