220507

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

5 rounds for time of:

35 double-unders

Run 200 meters
Scaling:

This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

Beginner Option:

4 rounds for time of:

35 single-unders

Run 200 meters

Finisher – Explosive Intervals (No Measure)

2 Rounds of :20 work/:40 rest:

1) Band resisted broad jumps

2) Squat Jump +2 Reverse Lunges

3) Banded Lateral Slides

4) Banded Lateral High Knees

5) Shuttle Sprints