26
Mar
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