CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Reverse Tabata Air Bike/Row

3 rounds:

10 Reverse Lunges

10 Jump Squats

3 rounds:

30 sec Pigeon Stretch Right

30 sec Pigeon Stretch Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Back Squat (1 x 20 – Add 5-10 pounds onto last week’s load)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

1 min Air Bike/Row calories

1 min Box Jumps 20″

1 min Wall Balls 20/14

1 min Rest
Accessory – 3 rounds:

10 Lying Leg Raises

10 Straight Leg Sit-ups

Metcon (No Measure)

No Equipment WOD

5 Rounds of :40 on/:20 off:

1 – Jump Lunges

2 – Push-up + Alt. Isometric Row

3 – Alternating Back Scales

4 – Good Mornings

5 – Straight Leg Sit-ups