CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders or 100 Double Unders

2 rounds:

30 sec Butterfly Stretch

30 sec Straddle Stretch

30 sec Pec Stretch Right

30 sec Pec Stretch Left

3 rounds:

10 Mountain Climbers + 5 Scap Push-ups

10 PVC Passthroughs

Weightlifting

Floor Press (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 4. Rest as needed between sets.

Metcon

Metcon (AMRAP – Reps)

3 rounds:

1 min calorie machine

1 min Push Press 75/55

1 min calorie machine

1 min Deficit Push-ups
For deficit push-ups, men use two 45# bumper plates, women use two 25# bumper plates to place hands on.

Core

3 rounds:

20 Alternate V-ups

20 AbMat Sit-ups