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