210430

29
Apr

210430

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Samson Stretch Hold Right

30 sec Samson Stretch Hold Left

2 rounds:

10 Banded Passthroughs

10 Banded Good Mornings

10 Banded Face Pulls

Weightlifting

Deadlift (AMRAP at 90% 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

1 rep at 85% NT1RM

AMRAP at 90% NT1RM

Metcon

Metcon (AMRAP – Reps)

10 minutes:

2 Russian Kettlebell Swings 53/35

2 Burpee Pull-ups

4 Russian Kettlebell Swings 53/35

4 Burpee Pull-ups

6 Russian Kettlebell Swings 53/35

6 Burpee Pull-ups



Continue pattern until time is up.
RX+ – 70/53