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.

♀ 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*