11
Apr
220412
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Rounds and Reps)
In 20 minutes, complete as much as possible of:
1 deadlift 275/185
200-m run
2 deadlifts
200-m run
3 deadlifts
200-m run
4 deadlifts
200-m run
Etc.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.
Intermediate Option:
1 deadlift 185/125
200-m run
2 deadlifts
200-m run
3 deadlifts
200-m run
4 deadlifts
200-m run
Etc.
Beginner Option
In 20 minutes, complete as much as possible of:
1 deadlift 115/85
200-m run
2 deadlifts
200-m run
3 deadlifts
200-m run
4 deadlifts
200-m run
Etc.
Finisher – Weeping Legs (Time)
Single Leg Glute Bridge x 12/side
Alt. Lunges x 15/side
1/2 Squat Jumps x 20