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 reverse lunges for 10 front scales/side

Metcon

Metcon (Time)

2 Rounds:

100 Double-unders

50 Dumbbell/Kettlebell Deadlifts 50/35

50 sit-ups

50/35 Calories Rowing
Accessory – Barbell Kang Squats 2 x 20

Metcon (AMRAP – Rounds and Reps)

Home No Equipment WOD

15 Minutes:

15 Bulgarian Split Squats/side

10 Push-ups

20 V-ups

Metcon (No Measure)

Home Zoom WOD

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups