210401

31
Mar

210401

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

3 rounds:

30 sec Spiderman Stretch W/Rotation Right

30 sec Spiderman Stretch W/Rotation Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

2 rounds:

10 Plank Jacks

10 Scap Push-ups

Weightlifting

Shoulder Press (AMRAP at 85% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

1 rep at 80% NT1RM

AMRAP at 85% NT1RM

Metcon

Metcon (Time)

EMOM until 30 Clean & Jerks:

5 Bar Facing Burpees

Max Clean & Jerks 115/75
RX+ – 155/105

Core – 3 rounds:

:10 Star Side Plank/side

10 Lying Leg Raises

https://youtu.be/5oB44pBFIVE