22
Apr
220423
CF Barbending – CrossFit
Warm-up
Bodyweight Upper Flow (No Measure)
2-3 Rounds:
8 Yoga Push-ups
8 Prone Snow Angels
8 Scapular Pull-ups
8 Side Plank Rotations/side
followed by 2 minutes of rowing
Metcon
Metcon (AMRAP – Reps)
4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Scaling:
Most athletes can maintain the structure of this workout. Modify the muscle-up to a pull and a push.
Beginner Option:
3 rounds of:
3 minutes of rowing
1 minute of 3 ring rows + 3 push-ups
Finisher – Bi’s/Tri’s/Core (Weight)
EMOM x 5:
6 DB Hammer Curls
6 DB Close Grip Push-ups
6 DB Crush Grip Hollow Rocks