220309 – Community Fitness Barbending

220309

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“Pyramid Double Helen”

For time:

Run 1,200 meters

63 kettlebell swing 53/35

36 pull-ups

Run 800 meters

42 kettlebell swings

24 pull-ups

Run 400 meters

21 kettlebell swings

12 pull-ups
Scaling:

Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.

Intermediate Option: For time:

Run 1,200 meters

45 kettlebell swing

27 pull-ups

Run 800 meters

30 kettlebell swings

18 pull-ups

Run 400 meters

15 kettlebell swings

9 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Beginner Option:

3 rounds for time of:

Run 400 meters

15 kettlebell swings

9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB