210327

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Quadruped Hip Circles/leg

10 Bird Dogs/side

10 Jefferson Curls 35/26

10 Russian KettleBell Swings

3 rounds

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Squat Hold 35/26

30 sec Straddle Stretch

Weightlifting

Deadlift (1 set of 5+ reps at 77.5% NT1RM)

1 set of 2 reps at 65% NT1RM

1 set of 2 reps at 72.5% NT1RM

3 sets of 5 reps at 77.5% NT1RM

1 set of 5+ reps at 77.5% NT1RM

Metcon

Metcon (Time)

30-20-10:

Front Rack Lunges *

Run (meters x10)**
Increase weight each set: 75/55, 95/65, 115/75

•• Run 300-200-100m

RX+ – 115/75, 135/95, 155/105