1
Mar
220301
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Rubenstein (Time)
For time:
Row 1,000 meters
50 thrusters 45/35
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups
In honor of Sarah, our self described “accounting nerd” who quietly goes about her business at the 5:30 am class. She has been the model client for over 5 years now who quietly leads by example for her fellow classmates.
Scaling:
Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Row 500 meters
21 thrusters 35/15
12 jumping pull-ups
Row 400 meters
15 thrusters
9 jumping pull-ups
Row 300 meters
9 thrusters
6 jumping pull-ups