14
Feb
220214
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 10 minutes of:
30-second Hanging L-sit
10 Med Ball Cleans 20/14
https://youtu.be/qpi59_uSbrw
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second Hanging tuck sit
10 Med Ball Cleans 20/14
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 Med Ball Cleans 14/10
Finisher – Core Crusher (Time)
:50 Hollow Hold
:40 Plank Knee to Elbow Alternating
:30 Grappler Sit-up
:20 RKC Plank
10 Side Plank Knee to Elbow/Side