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
swap row for 10/7 cal bike

Metcon

Metcon (Time)

5 Rounds:

20/14 Calorie Bike

20 Single Dumbbell Step-back Lunges 50/35

200m MB Run 20/14
Accessory – DB Hip Bridge 3 x 15-20

Metcon (Time)

Bootcamp

2 rounds:

75 Plate G2OH

50 sit-ups

Row 1,000m