220123

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