CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

3 rounds:

10 Romanian Deadlifts 45/35

10 Shoulder Press 45/35

Weightlifting

Shoulder 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

Metcon

Metcon (Time)

10 rounds:

200 m Row/.4 mile Airbike

3 Clean & Jerks 135/95
Perf. – 105/75