220623

22
Jun

220623

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 21 minutes of:

Run 400/300/200 meters

Max-rep pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 300, and from 14:00-21:00 run 200.
Scaling:

Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Beginner Option:

Complete as many reps as possible in 14 minutes of:

Jog 200 meters

10 ring rows

Finisher – Banded Back & Bi’s (Weight)

3 Rounds:

10 Banded Bent Over Rows

https://youtu.be/fMOmDLnNemA

rest :30

15 Alt. DB Hammer Curls/Arm

rest :30

Then Accumulate 50 Single Arm Banded Straight Arm Pressdowns

https://youtu.be/RFyUtwgH7Y4