220430

29
Apr

220430

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“2022 Quarterfinal Workout 3”

For time:

8 wall-ball shots 20/14

4 shuttle runs

1 rope climb

16 wall-ball shots

8 shuttle runs

2 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

32 wall-ball shots

16 shuttle runs

4 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

16 wall-ball shots

8 shuttle runs

2 rope climbs

8 wall-ball shots

4 shuttle runs

1 rope climb

*25 Minute Cap*
Shuttle Runs @ 50 ft (25 down & back)

Scaling:

Athletes should reduce the reps & loading so that large sets can be maintained with minimal transitions.

Beginner:

8 wall-ball shots 10/6

4 shuttle runs

1 rope climb, lying to standing

12 wall-ball shots

6 shuttle runs

2 rope climbs, lying to standing

16 wall-ball shots

8 shuttle runs

3 rope climbs. lying to standing

20 wall-ball shots

10 shuttle runs

4 rope climbs, lying to standing

16 wall-ball shots

8 shuttle runs

3 rope climbs, lying to standing

12 wall-ball shots

6 shuttle runs

2 rope climbs, lying to standing

8 wall-ball shots

4 shuttle runs

1 rope climb, lying to standing