CrossFit Barbending – 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)

45 deads 225/155

35 HSPU

25 KBS 70/53

15 Burpee BJ 24/20″

5 rope climbs

Metcon (Time)

B-Fit

A.

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 30 seconds

Dumbbell Scarecrows x 8-10 reps

Rest 30 seconds

B.

Two rounds for time of:

Row 500 Meters

20 Hand-Release Push-Ups

30 Kettlebell Swings (53/35)

Run 400 Meters