220416

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

5 rounds for time of:

21-cal row

12 burpee box jump-overs 20/14″

1 legless rope climb
Scaling:

Intermediate athletes should perform a standard rope climb. Newer athletes should reduce the number of rounds and choose modifications that allow them to move consistently while maintaining high intensity.

Beginner Option:

3 rounds for time of:

15-cal row

9 burpees over the ERG

1 rope climb, lying to standing

Finisher – Core Crusher (Time)

:50 Hollow Hold

:40 Plank Knee to Elbow Alternating

:30 Grappler Sit-up

:20 RKC Plank

10 Side Plank Knee to Elbow/Side