CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 Calorie Machine

3 rounds:

10 PVC Passthroughs

10 Good Mornings 45/35

2 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Deadlift (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

CFBB Kettlebell Benchmark 1 (AMRAP – Rounds and Reps)

10 Minutes:

10 Calorie Machine

8 Dual Kettlebell Swings 53/35

6 Dual Kettlebell Cleans

4 Dual Kettlebell Rack Reverse Lunges

2 Dual Kettlebell Rack Squats