181020

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

Weightlifting

Bench Press (find 1 RM)

accumulate 50 strict pull-ups along the way

Metcon

Metcon (Time)

21-15-9:

Sumo Deadlift High Pull 95/65

Box Jumps 24/20″

Strict Ring Dips

Metcon (Time)

200m run

10 push press 40/30

15 toes to bar

30 jump squats

400m run

15 push press

20 toes to bar

40 jump squats

800m

20 push press

25 toes to bar

50 jump squats