CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

2 rounds:

10 Lunges

10 Jumping Jacks

10 PVC Passthroughs

2 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Shoulder Press (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

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups