Main – 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 (Time)

3 RDS

row 800m

2 rope climbs

20 weighted push-ups 45/25

30 DBL KB front rack walking lunges 53/35

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three sets of:

Dumbbell Sumo Squat x 8-10 reps

Rest 60 seconds

Supine Ring Rows x 8-10 reps

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

B.

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Dumbbell Ground to Overhead

10 Dumbbell Front Squat

10 Burpees

Rest 3 minutes between sets, and pick up where you left off.