CrossFit Barbending – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

115-lb. sumo deadlift high pulls 10 reps

10 burpees jumping over the barbell
extra performance – 2 RDS not for time of

1 l-sit rope climb

50′ HS walk

1 legless rope climb

25 strict ring dips

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – L-Seated Dumbbell Press x 8-10 reps

Station 2 – Front rack Step-Ups x 10 reps each leg

Station 3 – Weighted Prone Plank x 60 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Pull-Ups

10 Alternating Dumbbell Snatches

15 Push-Ups