210406

5
Apr

210406

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

2 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

4 rounds:

5 Front-to-back Leg Swings /leg

5 Side-to-side Leg Swings /leg

5 Scap Pull-ups

5 Air Squats

Weightlifting

Back Squat (5 reps at 60% NT1RM)

5 reps at 40% NT1RM

5 reps at 50% NT1RM

5 reps at 60% NT1RM

Metcon

Metcon (AMRAP – Reps)

10 minutes:

2 Front Squats 75/55

2 Pull-ups

4 Front Squats 75/55

4 Pull-ups

6 Front Squats 75/55

6 Pull-ups

… continue pattern until time.
RX+ – 95/65 from the floor

*kipping permitted*