220511

10
May

220511

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

For time:

100 double-unders

21 front squats 115/75

21 push presses

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses
Scaling:

If you’re unable to string sets of double-unders together, perform single-unders for this workout so that you can keep moving.

Intermediate Option:

For time:

75 double-unders

21 front squats

21 push presses

75 double-unders

15 front squats

15 push presses

75 double-unders

9 front squats

9 push presses

♀ 65 lb. ♂ 95 lb.

Beginner Option:

For time:

100 single-unders

21 front squats

21 push presses

100 single-unders

15 front squats

15 push presses

100 single-unders

9 front squats

9 push presses

♀ 22 lb. ♂ 35 lb.

Finisher – Push-up/Iron Cross Pyramid (AMRAP – Reps)

1-3 sets:

2-4-6-8-10-etc.

Push-ups

Perform a :10 Iron Cross Hold (T’s) after each set

https://youtu.be/xvSrbYcfq6Q
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