CrossFit Barbending – CrossFit
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)
21-15-9
deads 275/175
strict ring dips
finisher 3 RDS not for time of 15 good mornings @ 30% wod wt & 15 sec L-sit hold
Metcon (Time)
B-Fit
3000m row
*EMOM 7/4 push-ups*