220814

13
Aug

220814

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb. Ball

♂ 24-inch box, 20-lb. Ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats