29
Jul
220730
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (Time)
For Time:
Run 800m
40 kettlebell swings 70/53
40 pull-ups
Run 600m
30 kettlebell swings
30 pull-ups
Run 400m
20 kettlebell swings
20 pull-ups
Scaling:
This is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each high rep segment.
Intermediate Option:
Run 800m
30 kettlebell swings
30 pull-ups
Run 600m
25 kettlebell swings
25 pull-ups
Run 400m
20 kettlebell swings
20 pull-ups
♀ 16-kg KB ♂24-kg KB
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 assisted pull-ups
♀ 12-kg KB ♂16-kg KB