220830

29
Aug

220830

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
https://youtu.be/NK_OcHEm8yM

https://youtu.be/IJZpz5C1dAA

Metcon

Metcon (Time)

For time:

10 wall walks

30 box jumps 24/20″

30 knees-to-elbows

30 box jumps

30 toes-to-bars

30 box jumps

10 wall walks
http://library.crossfit.com/free/pdf/17_04_Handstands.pdf?_ga=2.86189855.64813599.1658239187-1516666162.1657543002

Scaling:

If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:

For time:

10 wall walks

30 box jumps

20 knees-to-elbows

30 box jumps

20 toes-to-bars

30 box jumps

10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:

For time:

10 scaled wall walks

30 box jumps

30 hanging knee-raises

30 box jumps

30 hanging knee-raises

30 box jumps

10 scaled wall walks

♀ 14 in ♂ 20 in