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