210131

31
Jan

210131

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
.4 bike, straight leg sit-ups, prisoner supermans

Metcon

Metcon (Time)

500m Row or 1 mile Bike

21 Burpee Pull-ups

500m Row or 1 mile bike

15 “2 Push-up” Burpees

500m Row or 1 mile Bike

9 Burpee Box Jumps 30/24″
https://youtu.be/NaKT19fck6M

https://youtu.be/tJZWaWVLq8I

Finisher:

21-18-15-12

Abmat Sit-ups

After each set complete:

5 Bridge walk outs + :30 Bridge Hold