210422

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

2 rounds:

10 Jumping Jacks

10 Romanian Deadlifts 45/35

10 Push Press 45/35

Weightlifting

Shoulder Press (1 set of 3+ reps at 82.5% NT1RM)

1 set of 1 rep at 70% NT1RM

1 set of 1 rep at 77.5% NT1RM

4 sets of 3 reps at 82.5% NT1RM

1 set of 3+ reps at 82.5% NT1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds – 3 min AMRAP:

10 Hang Power Clean & Jerk 95/65

10 Box Jump Overs 24/20″

1 min: Rest
RX+ – 115/75