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
Metcon (Time)
21-15-9
back squat 135/95
strict pull-up
RX+ 185/125
Metcon (AMRAP – Reps)
B-Fit
A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – KB Deadlift x 6 reps @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011
B.
Three sets for max reps of:
60 seconds of Kettlebell Swings
60 seconds of Goblet Squats
60 seconds of Rest