CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Good Mornings

10 Band Pull Aparts

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

3 rounds:

30 sec Quadruped Thoracic Rotations Right

30 sec Quadruped Thoracic Rotations Left

30 sec Squat Hold

Weightlifting

Deadlift (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)

15 Thrusters 115/75

30 Knees-to-Elbow

45 Deadlifts 115/75

30 Knees-to-Elbow

15 Thrusters 115/75
perf. – 95/65 & Knee tucks