13
May
220514
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Time)
3 rounds for time of:
15 American kettlebell swings 53/35
20 box jumps 24/20″
250-m row
Scaling:
This is a fast workout. Set yourself up for success with quick transitions to keep the intensity high. Newer athletes can reduce the reps and shoot to complete the workout in 8 minutes or less.
Beginner Option:
3 rounds for time of:
10 kettlebell swings
15 box jumps
200-m row
♀ 13-lb KB, 12-in box
♂ 26-lb KB, 18-in box
Finisher – DB Burner (Weight)
2 Rounds of :40 work/:20 Rest:
Kneeling Clean + Press
Rack Tall Kneel to Stand
Plank Row
Romanian Deadlifts
*select one pair of DB for all movements*