220417

16
Apr

220417

CF Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)

Metcon

Metcon (Time)

4 rounds for time of:

Lunge 100 meters

Run 300 meters

*Wear a 14/20-lb weight vest.*
RX+ = VEST

lUNGE FROM FRONT DESK TO BACK WALL & BACK TWO TIMES = 100M

Scaling:

While most athletes can lunge and run, newer athletes should reduce the rounds and perform the workout without a weight vest.

Beginner Option:

2 rounds for time of:

Lunge 100 meters

Run 300 meters

Finisher – Crunch, Curl & Carry (No Measure)

3 Rounds:

1:00 Kneeling banded Crunches

1:00 Zercher KB Carry

1:00 Alt. Hammer Curls