Griff

CF Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
looks easy on paper

Finisher – Bicep + Delt Chipper (Weight)

50 KB Horn Curls

40 KB Hip to Halo

30 KB Preacher Curls in squat

20 KB Press(10/side)

10 Top Down Alternating KB Curls(5/side)