15
Apr
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