180904

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 (Distance)

4 Rounds of :30 on/:30 off

max distance row
each effort should be all out – rest 5 minutes then…

Metcon (AMRAP – Reps)

4 Rounds of :40 on/:20 off

burpees to a 6″ overhead target
rest 5 minutes then

400m Run (Time)

Max Effort 400m Run