220427

26
Apr

220427

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

For time:

300 Double Unders

75 1/2 kettlebell swings 70/53

Row 1,000 meters

60 wall-ball shots 20/14

Run 800 meters

45 pull-ups
Scaling:

Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.

Beginner Option:

For time:

4 minutes of jump rope practice

40 kettlebell swings

Row 500 meters

30 wall-ball shots

Run 400 meters

20 assisted pull-ups

♀ 18lb KB, 6-lb ball

♂ 26lb KB, 10-lb ball