CrossFit Barbending – Boot Camp

Happy Valentine’s Day Lovers

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 (Time)

2 RDS:

20 muscle-ups(bar or rings, whichever is your strength)

15-ft. rope climbs, 7 ascents
scale 40 GI janes or 40 burpees + 40 banded pull-ups with tempo or L-sit pull-up to support 1:1

Metcon (AMRAP – Rounds)

StrongmanWod

Part 1 — 4 x 4 strict press @ 80% of 1RM

Part 2 — EMOM x 16 minutes

Odd minutes row 250M

Even minutes 15 pushups
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