Main – 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
Weighted Pull-ups (find max)
weighted push-ups (find max)
Finish with level 1 muscle-up progressions. Accumulate 30 reps of maltese push-up & false grip ring row. Lastly 15 reps false grip L-sit/ring pull-up.
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Dumbbell Lawnmower Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Seated Dumbbell Press
7 Bar/Box Dips
7 Burpees