CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Machine

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Scorpion Stretch Right

30 sec Scorpion Stretch Left

3 rounds of:

6 Jumping Lunges

8 Air Squats

Weightlifting

Back Squat (1 rep at 100%+ of 1RM)

5 reps at 50% of 1RM

3 reps at 60% of 1RM

2 reps at 70% of 1RM

1 rep at 80% of 1RM

1 rep at 90% of 1RM

1 rep at 95% of 1RM

1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#