220804
CF Barbending – CrossFit
Warm-up
FBB Upper Body Push (No Measure)
3 Rounds:
6 1/2 kneeling KB Press/side
10 side plank Powell Raises/side
15 Banded Face Pulls
Metcon
Metcon (Time)
For time:
15-12-9 strict handstand push-ups
Then, 15-12-9 strict ring dips
Then, 15-12-9 push-ups
*Complete 21 sit-ups after each round (15 reps of all 3 movements, followed by sit-ups, then 12 reps of all 3 & finally 9 reps of all 3)
Scaling:
Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.
Intermediate Option:
For time:
9-6-3 strict handstand push-ups
12-9-6 strict ring dips
15-12-9 push-ups
*Complete 21 sit-ups after each set
Beginner Option:
For time:
15-12-9 dumbbell shoulder press
15-12-9 bench/box dips
15-12-9 incline push-ups
*Complete 21 sit-ups after each set
♀ 10-lb DB ♂ 15-lb DB