220829

28
Aug

220829

CF Barbending – CrossFit

Warm-up

Junk yard dog (No Measure)

5 minutes alternating with a partner followed by mobility work
https://youtu.be/2fsvvv3oJBg

https://youtu.be/AyPTCEXTjOo

https://youtu.be/Mk47nndUMHw

^^^^^^^^

“This is generally someone who lacks strength.”

Metcon

Metcon (Time)

4 Rounds for Time of:

15 Shoulder Level Kettlebell Swings 70/53

15 Chest-to-bar Pull-ups

15 Calorie Bike/Row
Scaling:

This workout features some heavy swings and a high skill/strength gymnastic component. Beginner/ Intermediate athletes should reduce the load and select the appropriate pulling progression.

Intermediate:

4 Rounds for Time of:

15 Shoulder Level Kettlebell Swings 53/35

15 Pull-ups

15 Calorie Bike/Row

Beginner Option:

3 Rounds for Time of:

15 Shoulder Level Kettlebell Swings 35/26

15 Banded Pull-ups or 20 Ring Rows

15 Calorie Bike/Row