220615

14
Jun

220615

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

Five 2-minute rounds of:

20 dumbbell box step-ups 20/16″

Max reps of dumbbell push presses 50/35

Rest 2 minutes between rounds
Scaling:

Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

Intermediate Option:

Five 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 30-lb DBs and 16-in box

♂ 40-lb DBs and 20-in box

Beginner Option:

Three 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 10-lb DBs and 8-in box

♂ 15-lb DBs and 10-in box

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