220315

14
Mar

220315

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 10 minutes of:

15 wall-ball shots 20/14

1 rope climb, 15 ft
Scaling:

Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 wall-ball shots

1 rope climb, lying to standing

♀ 6-lb ball

♂ 10-lb ball

Finisher – Core + Biceps (No Measure)

3 Rounds:

Barbell Reverse Curls x 8-10 @ 30X0

Barbell Windshield Wipers x 6/side

Barbell 1 1/4 Curls x 8-10

Barbell Hollow Flutter Kicks x :30