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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory work – Zottman Curls 4 x 8

accumulate 100 banded pressdowns

Metcon (6 Rounds for time)

Bootcamp

6 Rounds:

10/7 Calorie bike or 15/10 cal row

100m DB/KB Farmer’s Carry 50/35

10 DB/KB Push Press 50/35

10/7 Calorie bike or 15/10 cal row

*Rest 2 minutes between each.