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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

Metcon

Metcon (AMRAP – Reps)

5 RDS not for time:

Max Push Press BW/75%

Max Strict TTB

rest 3 min between RDS

Metcon (Time)

3 RDS

100 DU

*rest 1 min*

Metcon (AMRAP – Rounds)

B-Fit

30 min EMOM

Even – 2 Deads heavy AF

Odd – 7 bar facing burpees