CrossFit Barbending – 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-up (5 @ 40/50/60%)

only add for unbroken sets

weighted push-ups (see above)

Metcon (AMRAP – Reps)

for max reps:

tabata ring push-ups

rest 1 min

tabata pull-ups

rest 1 min

tabata burpees

Metcon (Time)

B-Fit

A.

Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters

5 Double Kettlebell Thrusters

10 Burpees Over the Bells

B.

Five sets of:

45 seconds of Front-Leaning Rest on Rings

Rest 15 seconds

45 second Plank

Rest 75 seconds

*score best RD only*