CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

2 rounds:

60 sec Thoracic Spine BB Stretch

60 sec Squat Hold

30 sec Butterfly Stretch

30 sec Straddle Stretch

2 rounds:

10 Back Squats 45/35

10 Good Mornings 45/35

Weightlifting

Back Squat (AMRAP at 90% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

1 rep at 80% NT1RM

1 rep at 85% NT1RM

AMRAP at 90% NT1RM

Metcon

Metcon (Time)

400 m Run

20 Front Squats 115/75

300 m Run

15 Front Squats 135/95

200 m Run

10 Front Squats 155/105

100 m Run

5 Front Squats 175/115

Bar starts from the rack. Increase weight after each set of squats.
RX+ – bar starts from floor