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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

5 rounds for time of:

20 Medball Sit-ups 20/14

400-m run
Scaling:

Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with weighted sit-ups should reduce the reps or rounds.

Beginner Option:

3 rounds for time of:

20 sit-ups

400-m run

Finisher – Crunch, Curl & Carry (No Measure)

3 Rounds:

1:00 Kneeling banded Crunches

1:00 Zercher KB Carry

1:00 Alt. Hammer Curls