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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)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Row

.6 Mile AirBike

Each athlete does each interval.

Rest while your partner works.
Accessory – DB Incline Bench 4 x 12

1 heavy TGU/side between sets