220331

30
Mar

220331

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters
Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Finisher – Core Countdown (Time)

Descending Ladder:

Hollow Hold :20-:02

Sprinter Sit-ups 10-1