220519

18
May

220519

CF Barbending – CrossFit

Warm-up

Crazy 8’s (No Measure)

3 Rounds:

8 Banded Face Pulls

8 Banded Straight Arm Pulldowns

8 Banded Pull Aparts

8 Calorie Machine

Metcon

Metcon (Time)

For time:

30 rope climbs, 15 ft
Scaling:

Beginner level athletes should watch “The Rope Climb (Basket)” and “The Rope Climb (Wrapping)” and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

https://youtu.be/qFE7pgOrj5w

https://youtu.be/5xv1lBNFA5U

Intermediate Option:

For time:

21 rope climbs, 15 ft

Time cap: 15 minutes.

Beginner Option:

For time:

30 rope climbs, lying to standing