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