Rags to Riches

Perpetual Fitness – CrossFit

We have a very special guest today!! Cindy’s older, angrier, and bigger sister, Barbara, is visiting…and I would love for all of you to meet her!

I must confess…I have not done this workout in at least 3 years. But I will not hide any longer! Barbara is a classic CrossFit Benchmark workout that will challenge us and sharpen us on many levels. You do not want to miss this!


Warm-up (No Measure)

Rounds of 30 seconds / 20 seconds / and 10 seconds of:

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Knuckle Drags



Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Today individual scaling options will be important! Think about where you are at in your journey and come in with a game plan!

The goal for the WOD is to keep your work/rest ratio’s at least 1/1 (that’s 3 minutes per round) at the fast end or 2/1 (6 minutes) at the not as fast end. We will adjust by scaling the reps and the movements!

Let’s go!


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