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 (AMRAP – Reps)

5 Rounds with a Partner:

Every 4:00 complete:

350m row each

max horizontal pull-ups

*rest/alt. as needed*
B-Fit too

Metcon (AMRAP – Reps)

5 Rounds with a Partner:

Every 4:00 complete:

350m row each

max horizontal pull-ups

*rest/alt. as needed*
B-Fit too