CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

100 Single Unders

50 Double Unders

3 rounds:

10 Jumping Jacks

10 Push-ups

2 rounds:

30 sec Thread the Needle Right

30 sec Thread the Needle Left

30 sec Bretzel Stretch Right

30 sec Bretzel Stretch Left

Weightlifting

Floor Press (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon

Metcon (AMRAP – Reps)

7 minutes:

Single Arm Alternating Devils Press 30/20
Core

2 rounds:

10 AbMat Sit-ups

10 Prisoner Supermans

10 Alternating Toe To Bar

10 Plank Knee to Elbow