CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Machine

2 rounds:

10 Band Pass Thru’s

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

10 Band Pull Aparts

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Plow to Straddle

30 sec Plate Squat Hold 25/15

Weightlifting

Back Squat (1 set of 3+ reps at 82.5% NT1RM)

1 set of 1 rep at 70% NT1RM

1 set of 1 rep at 77.5% NT1RM

4 sets of 3 reps at 82.5% NT1RM

1 set of 3+ reps at 82.5% NT1RM

Metcon

Metcon (Time)

12-9-6-3:

Front Squats 115/75

Burpee Pull-ups

*200 m Run after each Round
RX+ – 135/95 & Bar Muscle Ups