CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 m Run

20 Air Squats

3 rounds:

30 sec Bretzle Stretch Right

30 sec Bretzle Stretch Left

30 sec Couch Stretch Right

30 sec Couch Stretch Left

2 rounds:

10 Jumping Jacks

10 Romanian Deadlifts 45/35

10 Barbell Thrusters 45/35

Weightlifting

Back Squat (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon (AMRAP – Rounds and Reps)

12 minutes:

200 m Run

10 Pull-ups

10 Dumbbell Thrusters 40/25
RX+ – Strict PU & 50/35