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

Metcon

500m Row (Time)

Max Effort 500m Row
rest :90 then

500m Row (Time)

Max Effort 500m Row
everybody – rest 10 minutes then

1 mile air bike (Time)

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 1:15

Rope climbs 15′
can you do 3 or more?