190411

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 (No Measure)

25 minutes of continuous movement:

10 cal bike/row

10 Russian KBS 53/35

10 Ring push-ups

2 rope climbs/4 perry pulls

10 cal row/bike

10 parallel bar dips

100′ rack/suitcase KB mixed carry(switch 1/2 way)
finisher – practice L-sit for 5 minutes