Barbara

30/12/11
Barbara is a Crossfit benchmark workout.
Pre:
1L Hops (forward/sideways)
Skaters 20 reps
SL Cone touch (Stiff leg deadlift)
Shoulder Mobility
L-Sit Progression (1L Raises Std.)
Active Soleus/Gastroc. Stretch

WOD: Barbara
5 Rounds for time of...
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes in between rounds

Post:
Pick 8 Static Stretches:
Under 30 years old: hold for 30 seconds each
Over 30 years old: hold for 45 seconds each
Foam Roll 10 Min. tight areas
Ice Massage 5 min. shady areas

Matt B. 33:05 with rest (Sit-ups Abmat unanchored arms crossed)

Stayed pumped for an hour after completion....Barb is a beast