170301

28
Feb

170301

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)

7 rounds:

10 handstand push-ups

2 rope ascents, 15-ft. rope

Metcon (Time)

B-Fit

1) Deadlift 5 x 3 ascending

*perform ME RR’s after each set

2) 18-15-12-9

dips

HR push-ups
note dead load in extra performance