220105

5
Jan

220105

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Scaling:

For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping or ring pull-ups

6 knee push-ups ( or hand release)

9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.