CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2 rounds:
10 Band Pull-a-parts
10 Band Passthroughs
10 Band Pull Throughs
2 rounds:
10 Cossack Side Lunges
10 Prone Scorpions (face down)
10 Supine Scorpions (face up)
https://youtu.be/ZuKowDpVVXM
Weightlifting
Floor Press (5 reps at 60% NT1RM)
5 reps at 40% NT1RM
5 reps at 50% NT1RM
5 reps at 60% NT1RM
Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets
Metcon
Metcon (Time)
27-21-15-9:
Push-ups
Sumo Deadlift High Pull 75/55
Box Jump Overs 24/20″
RX+ – Ring Push-ups
Core – 4 rounds:
20 sec Rev Wood Choppers 15/10
10 sec Rest
20 sec Hollow Body Hold
10 sec Rest