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

Metcon (Time)

7 Squat Snatch 165/115

11 Ring Muscle-ups

100 Double-unders

11 Ring Muscle-ups

7 Squat Snatch 165/115
Scale MU to low rings progression or 11 pullups/dips – scale to 12 alt. DB Snatch AHAP with good form

Accessory work –

50 band pull aparts

30 DB upright row + external rotation