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