CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

300 m Run

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Goblet Squat Hold 53/35

30 sec Prone Scorpion

30 sec Supine Scorpion

30 sec Goblet Squat Hold 53/35

Weightlifting

Back Squat (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon

Metcon (Time)

400 m Run

21 Pull-ups

21 Wall Balls 20/14

400 m Run

15 Pull-ups

15 Wall Balls 20/14

400 m Run

9 Pull-ups

9 Wall Balls 20/14
Perf. – Ring Rows 2 for 1 & 14/10

*kipping permitted*