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 (No Measure)

3 rounds SLOWLY of:

21-15-9

75/55 lb. overhead squats with 3 second pause in the hole

GHD sit-ups

hyperextensions

Take your time and perform each rep slowly and methodically.
no recording of time today. I DEMAND QUALITY MOVEMENT!!!!!!!

Metcon (Time)

B-Fit

30-20-10

KB SDHP 88/70

TTB