9
Nov
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