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