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