CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 PVC Pass Throughs

10 PVC Around the Worlds

10 Jump Lunges

3 rounds:

30 sec Pec Stretch Right

30 sec Pec Stretch Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Shoulder Press (1 set of 3+ reps at 75% NT1RM)

6 sets of 3 reps at 75% NT1RM

1 set of 3+ reps at 75% NT1RM

Metcon

Metcon (Time)

5 rounds:

40 Double Unders

10 Dual Dumbbell Power Clean 50/35
Perf. – toe taps in place of dubs

Core – 4 rounds:

20 sec DB Rack March 50/35

10 sec Rest

20 sec Hollow Hold

10 sec Rest