CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

250m Row/.5 mile bike

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

2 rounds:

10 Good Mornings

10 Romanian Deadlifts

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

Weightlifting

Deadlift (5 reps at 60% T1RM)

5 reps at 40% T1RM

5 reps at 50% T1RM

5 reps at 60% T1RM

Metcon

Metcon (Time)

40-30-20-10:

Abmat Sit-ups

Wall Balls 20/14#
Perf. – 14/10