220407

6
Apr

220407

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 20 minutes of:

50 double-unders

100-ft. walking lunge

25 Ring Rows

*RX+ athletes wear a 20/14lb vest*
Scaling:

Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.

Beginner Option:

3 rounds, for quality:

50 single-unders

50-ft. walking lunge

15 Ring Rows

Finisher – Push-up/Iron Cross Pyramid (AMRAP – Reps)

1-3 sets:

2-4-6-8-10-etc.

Push-ups

Perform a :10 Iron Cross Hold (T’s) after each set

https://youtu.be/xvSrbYcfq6Q