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)

With a partner complete the following:

15-10-5 of:

Rope Climbs 20′

(After each set, 200ft yoke walk each 400/280)

Metcon (Time)

B-Fit

27-21-15-9 of:

DB jump squat 40/30

DB Bent Row 40/30