CrossFit Barbending – CrossFit

(No Measure)

tabata row

20 arm circles

20 wrist circles

20 side lunges

:30 bow pose

2 RDS of band pull apart, 10 PVC pass thru & 10 OHS

Overhead Squat (3 @ 65/75,3+ @ 85%)

add 5 if you stayed alive

Metcon (AMRAP – Rounds and Reps)

20 min:

5 bar MU

10 Power Snatch 115/75

15 DU

20 abmat sit-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three sets of:

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 45 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

10 Dumbbell Push Press

10 Box Step-Overs with Dumbbells

Run 100 Meters