27
Apr
220428
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.
Intermediate Option:
5 rounds for time of:
15 Medball sit-ups
400-m run
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