CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

300 m Run

15 Inchworms

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Goblet Squat Hold 53/35

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Goblet Squat Hold 53/35

Weightlifting

Shoulder Press (1 set of 3+ reps at 72.5% NT1RM)

1 set of 3 reps at 60% NT1RM

1 set of 3 reps at 67.5% NT1RM

5 sets of 3 reps at 72.5% NT1RM

1 set of 3+ reps at 72.5% NT1RM

Metcon

Metcon (Time)

2-4-6-8-10-8-6-4-2:

DB Power Snatch/arm 50/35

Burpees Lateral over Dumbbell

then….

21-15-9:

Abmat Sit-up

Hollow Rocks
Per. – 40/25