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)

2011 Regional Event 1

For time:

Run 1,000 meters

30 handstand push-ups

Row 1,000 meters

Metcon (Time)

StrongmanWod

15 RDS:

2 deads @ 80% 1RM

200m run