CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Machine

3 rounds:

10 Sit-up to Pike

10 Sit-up to Straddle

10 Air Squats

3 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

Weightlifting

Back Squat ( 7 x 5 at 65% NT1RM , 1 set of 5+ reps )

Metcon

Metcon (Time)

2 rounds:

25 Double KB Rack Front Squats 53/35

250 m Row/.5 mile bike

25 Burpees

250 m Row/.5 mile bike
Perf. – 35/26