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

Metcon (4 Rounds for time)

“Skills Test”

100 Push-ups for time

rest 5 minutes then….

100 Russian Kettlebell Swings for time 53/35

rest 5 minutes then…..

100 Double Unders for time

rest 5 minutes then….

100 abmat sit-ups for time
50 Box jump swap for dubs 24/20″