CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

2 rounds:

10 Kang Squats 45/35

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

Weightlifting

Deadlift (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon

Metcon (Time)

80-60-40-20 Sit-ups

8-6-4-2 Deadlifts

80-60-40-20 Air Squats
for deads use the same weight as your top set today