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*