22
Dec
191223
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