CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Machine

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

2 rounds:

10 Good Mornings 45/35

10 Barbell Thrusters 45/35

Weightlifting

Shoulder Press ( 1 set of 5+ reps at 77.5% NT1RM)

1 set of 2 reps at 65% NT1RM

1 set of 2 reps at 72.5% NT1RM

3 sets of 5 reps at 77.5% NT1RM

1 set of 5+ reps at 77.5% NT1RM

Metcon

Metcon (AMRAP – Reps)

3 rounds:

1 min: Thrusters 95/65

1 min: Rest

1 min: Machine calories

1 min: Rest
Perf. – 75/55

Core – 4 rounds:

:20 sec Russian Twists 25/15

:10 sec Rest

:20 sec Flutter Kicks

:10 sec Rest