220602

1
Jun

220602

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters 40/25
Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters

♀ 10-lb. DBs ♂ 15-lb. DBs