CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds:

15 sec Skater Jumps

15 sec Mountain Climbers

15 sec Jumping Jacks

15 sec Air Squats

2 rounds:

30 sec Plow to Straddle

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec PVC Good Mornings

30 sec PVC Back Squats

Weightlifting

Good Mornings (2 x 10 – low to moderate loading)

glute/ham prep

Back Squat (5 x 5 @ 22×1 – 70% ish E3MOM)

Superset with 5 Strict Pull-ups + 5 Strict TTB

Perf. – Banded Pull-ups into Strict K2E

reverse lunge (2 x 10/side challenging )

perform all reps on one side before swithing – if you have to rack the bar between sides, then reduce the load *10 minute cap to complete*

Finisher – Tabata Banded Straight Arm Pulldowns

Metcon (Time)

No Equipment WOD

2 x 800m

plank 3:00 between RDS

2 x 400m

plank 2:00 between RDS

2 x 200m

plank 1:00 between RDS