220128

28
Jan

220128

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minutes:

200m Run/250m Row

15 Air Squats

10 Push-ups

5 Strict Pull-ups

1 Clean & Jerk 185/125

*Alt. run/row each RD
Scaling:

This is a high volume workout. Newer athletes should reduce the time & complexity. Intermediate athletes can choose to lower the loading.

Intermediate Option:

30 minutes:

200m Run/250m Row

15 Air Squats

10 Push-ups

5 Pull-ups (strict or kip)

1 Clean & Jerk 135/95

Beginner Option:

20 minutes:

200m Run/250m Row

15 Air Squats

10 Banded Push-ups

5 Ring Rows

1 Clean & Jerk 75/55