220626

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

4 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row
Scaling:

Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.

Beginner Option:

3 rounds for time of:

15 assisted push-ups

15 box dips

750-m row