Dum-Dums

19
Jan

Dum-Dums

Community Fitness Barbending – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (No Measure)

5 rounds of:

1 minute of dumbbell deadlifts

1 minute of push-ups

*go AHAP*
finisher – 100 GHD sit-ups

Metcon (No Measure)

B-Fit

With a partner complete the following:

21…15…9 of:

DB Snatch 60/40

Burpee Bar Touch

Toes to Bar

For Time

-Partner 1 completes the round of 21’s while partner 2 rests. Then partner 2 completes the round of 21’s while partner 1 rests. When partner 2 is done the round of 21’s, partner 1 will complete the round of 15’s and so on… Until partner 2 finishes the round of 9’s.