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