CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 200 m Run

10 Jump Squats

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Goblet Squat Hold

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Goblet Squat Hold
Use WOD weight for goblet holds

Weightlifting

Deadlift (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon

Metcon (Time)

40-30-20-10:

Horizontal Pull-up

Wall Balls 20/14
RX+ – feet elevated on MB