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Community Fitness Barbending – CrossFit

Warm-up

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)

75 pull-ups

row 500m

75 push-ups

row 500m

50 pull-ups

row 500m

50 push-ups

row 500m

25 pull-ups

row 500m

25 push-ups

row 500m

Metcon (3 Rounds for weight)

StrongmanWod

1) Find 1 RM log clean & press

2) Find 3 RM weighted pull-up

3) Find 5 RM weighted parallel bar dip