161122

21
Nov

161122

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)

5 RDS

1 legless rope climb + 2 20ft climbs

run 400m

Metcon (AMRAP – Reps)

B-Fit

In teams of 2

2 rounds

3 min AMRAP bear crawl relay (each team member does 50’).

3 minute AMRAP overhead double DB or double KB relay (each team member will carry 2 DB’s or KB’s overhead x 100′)

3 minute AMRAP gym sprints (each team member does 100’)

In round 2 the “resting” team member must hold a plank position when they are not moving.