CrossFit Barbending – Boot Camp

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

Run 1 mile

100 sit-ups

100 back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.