220113

13
Jan

220113

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

4 rounds for time of:

15 overhead reverse lunge 135/95

30 Med Ball straight leg sit-ups 20/14
Scaling:

Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full rep range each round.

Intermediate Option:

4 rounds for time of:

15 overhead reverse lunge

20 Med Ball sit-ups 14/10

♀ 75 lb. ♂ 115 lb.

Beginner Option:

2 rounds for time of:

15 overhead reverse lunge

25 sit-ups

♀ 15 lb. ♂ 35 lb.

Finisher – Action Figure Complex (No Measure)

2 Rounds:

Press out eccentric lateral raise x 10

Bent Y Raise x 10

Arnold Press x 10

https://youtu.be/-ETXgT1t2XQ