CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

10 Burpees

10 Scap Pull-ups

3 rounds:

10 Sit-up to Pike

10 Sit-up to Straddle

10 Air Squats

3 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

Weightlifting

Back Squat (1 set of 5+ reps at 70% NT1RM)

5 sets of 5 reps at 70% NT1RM

1 set of 5+ reps at 70% NT1RM

Metcon

Metcon (Time)

30-20-10:

Front Squats 135/95

Toes-to-bar
RX+ – 165/115

Core – Tabata Hollow Hold