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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 – Reps)

Tabata:

Kettlebell Swings 53/35

Air Bike Calories

Kettlebell Box Step-ups 53/35 to 24/20″

Row Calories
Accessory – unilateral bell hip Bridge 3 x 8-10/side

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes

Metcon (Time)

Home No Weight WOD

100 Bulgarian Split Squats with a 3 second pause in the hole
*switch legs every 5 reps*

note – you can also easily add weight via a vest or a Bell Held in the goblet or suitcase position