8
Feb
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