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
.4 bike, straight leg sit-ups, prisoner supermans
Metcon
Metcon (Time)
500m Row or 1 mile Bike
21 Burpee Pull-ups
500m Row or 1 mile bike
15 “2 Push-up” Burpees
500m Row or 1 mile Bike
9 Burpee Box Jumps 30/24″
https://youtu.be/NaKT19fck6M
Finisher:
21-18-15-12
Abmat Sit-ups
After each set complete:
5 Bridge walk outs + :30 Bridge Hold