CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
3 rounds:
30 sec Spiderman Stretch W/Rotation Right
30 sec Spiderman Stretch W/Rotation Left
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
2 rounds:
10 Plank Jacks
10 Scap Push-ups
Weightlifting
Shoulder Press (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 (Time)
EMOM until 30 Clean & Jerks:
5 Bar Facing Burpees
Max Clean & Jerks 115/75
RX+ – 155/105
Core – 3 rounds:
:10 Star Side Plank/side
10 Lying Leg Raises