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170128

27
Jan

170128

CrossFit 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

HSPU/DU (No Measure)

EMOM 5

5 HSPU

25 DU

Metcon

Metcon (Time)

3 RDS

21 calorie Row

15 KB Swings 70/53

9 Bar Muscle-ups

Metcon (AMRAP – Reps)

B-Fit

2 min max reps strict pullups (sub strict ring rows).

Immediately followed by 4 rounds:

5 push-ups first min.

10 push-ups second min.

15 push-ups third min.

20 push-ups fourth min.

Immediately followed by

2 min max double unders (sub squat thrusts).

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