16
Mar
220317
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minutes:
10 R-arm Russian KBS 53/35
50′ KB farmer’s carry, R-arm
10 L-arm Russian KBS
50′ KB farmer’s carry, L-arm
10 Calorie Machine
Scaling:
Intermediate athletes can perform this workout as presrcibed. Beginner athletes should reduce the time domain & rep scheme/loading
Beginner:
12 minutes:
5 R-arm Russian KBS 35/18
50′ KB farmer’s carry, R-arm
5 L-arm Russian KBS
50′ KB farmer’s carry, L-arm
5 Calorie Machine
Finisher – Leg Pump (No Measure)
Glute Bridge Walk-outs x :30
Frog Pumps x :30
Squat Pulses x :30
Squat Jumps x :30
Parallel Squat Hold x :30