160726

26
Jul

160726

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

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

Metcon (Time)

3 RDS

400m run

12 deads 275/175

21 BJ 24/20″
13 min cap

Metcon (Time)

42-30-18

GHDSU

hip extension

cal row

Metcon (Weight)

B-Fit

Back Squats

3 x 5 across

3 x 4 across

3 x 3 across

3 x 2 across

3 x 1 across ascending