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.