23
Jan
220123
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
Row 25 calories/Bike 18 calories
25 Med Ball Straight Leg sit-ups 20/14
15 box jumps 30/24″
Scaling:
Choose a box that is higher than the last time we did box jumps.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 Med ball sit-ups
15 box jumps
♀ 24-in. box ♂ 30-in. box
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
Row 20 calories/bike 14 calories
20 sit-ups
15 box jumps
♀ 14-in. box ♂ 20-in. box