CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

2 rounds:

10 Band Pull-a-parts

10 Band Passthroughs

10 Band Good Mornings

2 rounds:

10 Cossack Squats

10 Prone Scorpions (face down)

10 Supine Scorpions (face up)

Weightlifting

Shoulder Press (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon (Time)

50 Double Unders

35 Dumbbell Power Snatches 50/35

20 Box Jump Overs 24/20″

100 Double Unders

20 Box Jump Overs 24/20″

35 Dumbbell Power Snatches 50/35

50 Double Unders
Perf. – 40/25 & plate hop double taps

Core

4 rounds:

:30 sec Mountain Climbers

:20 sec Rest

:30 sec Plank on Elbows

:20 sec Rest