CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

2 rounds:

10 Scorpions

10 PVC Passthroughs

10 PVC Kang Squats

2 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Butterfly Stretch

30 sec Pike Stretch

Weightlifting

Deadlift (1 set of 3+ reps at 67.5% T1RM)

1 set of 5 reps at 55% T1RM

1 set of 5 reps at 62.5% T1RM

7 sets of 3 reps at 67.5% T1RM

1 set of 3+ reps at 67.5% T1RM

Metcon

Metcon (Time)

For time:

100 Toes-to-Bar

*Every minute, starting at 0:00, perform:

3 Power Cleans 135/95
Perf. – 105/75

*15 minute cap*