210218

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

15 cal machine

2 rounds:

5 Inchworms

5 Pike Press

10 PVC Passthroughs

10 PVC Good Mornings

2 rounds:

15 sec Arm Circles Forward

15 sec Arm Circles Backwards

15 sec Arm Hugs

15 sec Alternating Arm Swings

30 sec Standing Toe Touch

Weightlifting

Shoulder Press (7 x 5 at 65% NT1RM, 1 set of 5+ reps )

Metcon

Metcon (Time)

50 Russian Kettlebell Swings 70/53

50 Double Unders

40 Russian Kettlebell Swings 70/53

50 Double Unders

30 Russian Kettlebell Swings 70/53

50 Double Unders

20 Russian Kettlebell Swings 70/53

50 Double Unders

10 Russian Kettlebell Swings 70/53

50 Double Unders
Perf. – 53/35 & toe taps

Finisher – 3 rounds:

10 Russian Twists w/ Plate 25/15

10 sec Hollow Body Hold