7
Jan
220107
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Time)
60 toes-to-bars for time
*perform 12 burpees at the start of each minute
Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
50 hanging knee raises for time
*perform 5-8 burpees at the start of each minute
Finisher – Core + Biceps (No Measure)
3 Rounds:
Barbell Reverse Curls x 8-10 @ 30X0
Barbell Windshield Wipers x 6/side
Barbell 1 1/4 Curls x 8-10
Barbell Hollow Flutter Kicks x :30
Upscale:
https://youtu.be/q3rkq3H5230