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