CF 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
bike .4, straight leg sit-ups, prisoner supermans

Gymnastics

Metcon (No Measure)

4 Rounds:

5 weighted Push-ups

Rest :15

6 Chest to Bar Pull-ups

rest :15

12 DB/KB Push Press 35/25

rest 2:00
Perf. – 12 horizontal pull-ups + 12 dips

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10:

KB Tall Kneeling Horn Curls x 6

KB Off-set Push-up x 4/side

KB Russian Twist x 6/side
perform all 3 each minute – be conservative with loading