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 (10 Rounds for time)

10 Rounds:

150m row @ 95% ME

*rest 3 minutes between RDS*
Each effort should be identical & repeatable

800m Run (Time)

Max Effort 800m Run
B-fit too for both