20
Dec
211220
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
https://www.crossfit.com/essentials/workout-tips-for-211001
Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
♀ 20-inch box, 14-lb. Ball
♂ 24-inch box, 20-lb. Ball
Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats