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