210208

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Machine

2 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pec Stretch Right

30 sec Pec Stretch Left

3 rounds:

10 Mountain Climbers

5 Scap Push-ups + 5 Push-ups

Weightlifting

Floor Press ( 5 reps at 60% T1RM)

5 reps at 40% T1RM

5 reps at 50% T1RM

5 reps at 60% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. This week is a deload week. Rest as needed between sets.

Metcon

Metcon (Time)

5 rounds:

30 Air Squats

20 Push-ups

15 calorie machine
Finisher – Tabata side plank