220208

8
Feb

220208

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 7 minutes of:

7 box jumps 30/24″

7 chest-to-bar pull-ups
Scaling:

This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken.

Intermediate Option:

Complete as many rounds as possible in 7 minutes of:

7 box jumps

5 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

7 box jumps

7 ring rows

♀ 14-in. box ♂ 20-in. box

Finisher – Bicep Bully (No Measure)

2 Rounds:

Alt. DB Curls x 10/side

KB Horn Curl x 10

Supinated Ring/Horizontal Row x 10

Banded Face Curl x 20