CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

21-18-15-12-9-6-3 KB/DB Thruster 53/35 0r 50/30

42-36-30-24-18-12-6 cal row/bike

Metcon (Time)

B-Fit

In teams of 2;

2 RDS

50 burpee BJ

100 DU/300 singles

150 WB

*partition as needed*