CF Barbending – CrossFit
Warm-up (No Measure)
3 Rounds:
Seated Straddle Stretch x :30
5 Inchworm + 2 Alternate T-Push-up
10 Cossack Squats
8 calorie machine
Weightlifting
Floor Press (3 x 6 @ 80% across)
superset with
Split Stance Contralaeral DB RDL (3 x 6-8/side)
giant set with
Pull-ups (3 x 6-8 @ 30X0)
Perf. – banded tempo Pull-ups or tempo RR x 12
20 minutes to complete giant sets (warm-up + work sets)
Metcon
Metcon (Time)
30 Barbell Forward Lunge buy-in 95/65 then….
3 Rounds:
15/12 calorie machine
8 Strict HSPU
12 Toes To Bar
50 Double Unders
Then 30 Barbell Reverse Lunge Cash out
Perf. – 75/55, Pike Presses & Knee Raises
RX+ – 135/95