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

Weightlifting

Sumo Deadlift (4 x 6 ascending to AHAP in 15 min)

Weighted Step-ups (3 x 6/side AHAP ascending off 20″ box)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
finisher – 3 x 20 DB weighted sit-ups superset with 10 GH raises

Metcon (Time)

B-Fit

Complete in any order

1) 70/45 cal assault bike

2) row 1k

3) 200 DU or 350 singles