160723

23
Jul

160723

Community Fitness Barbending – CrossFit

Warm-up

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

Metcon (AMRAP – Reps)

5 RDS for max reps

1 1/2 BW deadlifts

parallel bar dips

*rest as needed*

Metcon (Time)

B-Fit

3 RDS of:

6 RDS of Cindy

rest 2 minutes