CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
300 m Run
2 rounds:
• 10 Band Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Band Pull Aparts
2 rounds:
• 30 sec Pec Stretch Right
• 30 sec Pec Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Weightlifting
Shoulder Press (5 reps at 60% NT1RM)
5 reps at 40% NT1RM
5 reps at 50% NT1RM
5 reps at 60% NT1RM
Metcon
Metcon (AMRAP – Reps)
10 minutes:
2 Hang Power Snatch 75/55
2 Incline Push-ups
4 Hang Power Snatch 75/55
4 Incline Push-ups
6 Hang Power Snatch
6 Incline Push-ups
…
Continue pattern until time is up.
RX+ – 95/65 & Strict HSPU
Core – 21-15-9:
Lying Leg Raises
Good Mornings (wod weight)