CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Banded Face Pulls

5 Inchworms

2 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

Weightlifting

Floor Press (AMRAP at 80% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

AMRAP at 80% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 8. The goal is 8 or more reps! Rest as needed between sets.

Metcon

Metcon (AMRAP – Reps)

6 rounds:

30 sec Strict Pull-ups

30 sec bicycle Sit-ups

30 sec Push-ups

30 sec Plank Hold