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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (AMRAP – Rounds and Reps)

20 minutes:

30cal Row

30 Butterfly Sit Ups

30 KB SDHP 88/70

20 30m Shuttle Touches