CF Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m/bike .4 miles

15 sit-ups

15 prisoner supermans

10 strict pull-ups

10 pushups

10 reverse lunges

10 Band pass-thrus

10 band pull aparts

Metcon

CFBB Bodyweight Strength Benchmark (Time)

7-6-5-4-3-2 Strict Pull-ups

14-12-10-8-6-4 Push-ups

21-18-15-12-9-6 Calorie Machine
Accessory – EMOM x 8

odd: 8-10 DB Goblet Curls

Even: 10-12 DB French Press

*go heavy*