220324

23
Mar

220324

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

Make 3 attempts at each of the following:

Max set of toes-to-bars

Max set of ring dips

Broad jump for distance
broad jump 1 ft = 1 rep

Scaling:

This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Beginner Option:

Make 3 attempts at each of the following:

Max set of hanging knee raises

Max set of push-ups

Broad jump for distance

2k Row (Time)

Max Effort 2k Row
retest from 3/3 – attempt to shave a few seconds

Beginner:

1K Row