22
Feb
220222
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 20 minutes of:
5 burpees
15-ft rope climb, 1 ascent
30 double-unders
Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders
Finisher – Bi’s/Tri’s/Core (Weight)
EMOM x 5:
6 DB Hammer Curls
6 DB Close Grip Push-ups
6 DB Crush Grip Hollow Rocks