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 (AMRAP – Rounds)

Alternating on the 3 Minute for 30 Minutes:

First 3 Minutes- 400 Meter Run

Second 3 Minutes- 400/350 Meter Row

Metcon (No Measure)

StrongmanWod

Find a 3RM Strict Weighted Pull Up

Find a 5RM Weighted Dip

3 Min Max Distance Row