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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