201002

1
Oct

201002

CF 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
or 10 /7 cal bike/straight leg sit-ups & supermans

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

10 Renegade Rows 50’s/35’s

200 Meter Run
Perf. – 40/25

Metcon (AMRAP – Rounds)

No Equipment WOD:

EMOM x 25:

1 – 15 Hand Release Push-ups

2 – 20 Sit-ups

3 – 10 Jump Squats + 10 Ground to Jump-n-touch

4 – 7 Reverse Burpees

5 – Rest