CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Machine

3 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plow to Straddle

Weightlifting

Deadlift (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minutes:

2 Burpee Pull-ups

12 Calorie Machine

12 Dumbbell Step Back Lunges 35/25 (6/side)
RX+ – 50/35