CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

10 Empty Bar Deadlifts

10 Bent Over Rows

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Deadlift (9 sets of 5 reps at 60% T1RM , 1 set of 5+ reps )

Metcon

Metcon (Time)

3 rounds:

30 AbMat Sit-ups

15 Kettlebell Swings 70/53

15 High Wall Balls 20/14
*HIgh WB is to 12/10′ line*

Perf. – 53/35 & traditional WB