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