CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
300 m Run
3 rounds:
7 Jumping Jacks
7 Jumping Lunges
7 Barbell Push Press 45/35
3 rounds:
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Side Lunge Stretch Right
30 sec Side Lunge Stretch Left
Weightlifting
Shoulder Press (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 (Calories)
5 Rounds:
2 min:
10 Dual KB Hang Cleans 53/35
5 Dual KB Push Jerks 53/35
Max Calorie Machine
1 min: Rest
score is cals – select a loading that allows for unbroken KB movements
Core – 60 KB Pike leg lift overs