27
Jan
220127
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Calories)
“Death by Calorie Machine”
1 Cal the first minute, 2 the second & so on until the athlete fails to complete the required work with than 60 second window.
Everyone can complete as prescribed. Beginners should target 10-12 RDS, intermediate athletes 13-16 RDS, & RX 16+ RDS.
Finisher – Plyo Bursts (No Measure)
2 Rounds of :20 work/:40 rest:
1 – ninja get-up to tuck jump
2 – Plyo Push-ups
3 – Broad Jump to Hop Back
4 – Prisoner Jump squats
5 – Lateral Moving Jumping Lunges