CF Barbending – CrossFit

Warm-up

Metcon (No Measure)

200 Single Unders

3 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Butterfly Stretch

30 sec Squat Hold

2 rounds:

10 Air Squats with Alternate Thoracic Rotation

10 Good Mornings 45/35

Weightlifting

Back Squat (AMRAP at 85% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

1 rep at 80% NT1RM

AMRAP at 85% NT1RM

Metcon

Metcon (AMRAP – Reps)

10 minutes:

1 Toes-to-bar

1 Box Jump 24/20″

1 DB Snatch/arm 50/35

2 Toes-to-bar

2 Box Jumps 24/20″

2 DB Snatch/arm 50/35

3 Toes-to-bar

3 Box Jumps 24/20″

3 DB Snatch/arm 50/35

etc….