220413

12
Apr

220413

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

50-35-20 reps for time of:

Wall balls 20/14

Pull-ups
Scaling:

Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:

25-15-10 reps for time of:

Wall balls

Jumping pull-ups

♀ 6-lb ball

♂ 10-lb ball

Finisher – Banded Back & Bi’s (Weight)

3 Rounds:

10 Banded Bent Over Rows

https://youtu.be/fMOmDLnNemA

rest :30

15 Alt. DB Hammer Curls/Arm

rest :30

Then Accumulate 50 Single Arm Banded Straight Arm Pressdowns

https://youtu.be/RFyUtwgH7Y4