CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

300 m Run

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

2 rounds:

5 Wall Rear Foot Elevated Split Squat/side

10 Cossack Squats

Weightlifting

Deadlift (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)

10 rounds:

6 Dual Kettlebell Deadlifts 53/35

12 Wall Balls 20/14
RX+ – 70/53 or 88/62 ++