220716

15
Jul

220716

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm 50/35

15 dumbbell rows, right arm 50/35

5 Wall Walks
Scaling:

Reduce the load. If you are unable to support yourself inverted, modify the wall walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, or hold a weight overhead.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm

15 dumbbell rows, right arm

3 wall walks

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

10 dumbbell rows, left arm

10 dumbbell rows, right arm

25-ft Waiter walk, left arm

25-ft Waiter walk, right arm

♀ 15-lb DB ♂ 20-lb DB

Finisher – Back Attack (Weight)

EMOM x 5:

:10 Strict Pull-ups

:50 Bent Rows (Light)

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)