161110

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 (AMRAP – Reps)

3 mins of max rep Legless Rope Climbs

2 mins of max rep Ring Muscle ups

1 min of max Strict HSPU

3 mins of max rep Rope Climbs

2 mins of max rep Bar Muscle ups

1 min of max kipping HSPU

Metcon (AMRAP – Reps)

B-Fit

5 rounds for max reps of:

BW/70% bench press

Pull-ups

finisher – run 1 mile
scale to DB bent rows totaling 50% BW