26
Aug
160826
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
Weightlifting
Sumo Deadlift (5 x 2 ascending)
B-Fit too
Metcon
Metcon (Time)
3 RDS
400m run
21 burpees
B-Fit too
Metcon (3 Rounds for weight)
accessory work
1) 3 x 10 romanian deads @ 40% of todays sumo
2) 3 x 6 DB Bulgarian split squat @ 25% BW total load
3) 3 x 20 weighted sit-up
*perform as circuit*
B-Fit optional