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CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Machine

2 rounds:

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

10 Shoulder Press 45/35

10 Good Mornings 45/35

2 rounds:

• 15 sec Arm Circles Forward

• 15 sec Arm Circles Backwards

• 15 sec Arm Hugs

• 15 sec Alternating Arm Swings

• 30 sec Standing Toe Touch Foot on Box Right

• 30 sec Standing Toe Touch Foot on Box Left

Weightlifting

Shoulder Press (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 (AMRAP – Reps)

10 minutes:

10 Wall Balls 20/14

10 calorie Row

20 Wall Balls 20/14

20 calorie Row

30 Wall Balls 20/14

30 calorie Row
Air bike 8/16/24 etc. cals

Perf. – 14/10

Core – 3 rounds:

10 MB L-sit Toe Touches

10 MB Russian Twists

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