161020

19
Oct

161020

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 (Time)

50 muscle-ups

*use bar or rings, whichever is weaker – scale to 100 pull-ups & 100 bar dips

Metcon (AMRAP – Reps)

B-Fit

5 RDS

1 min DB alt lunges

rest 1 min

1 min amrap burpees

1 min rest