20601

31
May

20601

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

For time:

5 bar muscle-ups

50 double-unders

4 bar muscle-ups

40 double-unders

3 bar muscle-ups

30 double-unders

2 bar muscle-ups

20 double-unders

1 bar muscle-up

10 double-unders
https://youtu.be/Zy5U32uDWp4

Scaling:

If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. Build strength & muscle memory through skills & drills. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Beginner Option:

For time:

10 GI Janes

50 single-unders

8 GI Janes

40 single-unders

6 GI Janes

30 single-unders

4 GI Janes

20 single-unders

2 muscle-ups on low rings

2 GI Janes

Finisher – Core Countdown (Time)

Descending Ladder:

Hollow Hold :20-:02

Sprinter Sit-ups 10-1