220901

31
Aug

220901

CF Barbending – CrossFit

Warm-up

FBB Core 2 Extremity (No Measure)

2 Rounds:

3 TGU L

5 Unilateral KB Press R

3 TGU R

5 Unilateral KB Press L

5m lateral plank walk

6 Cross Body Cone Touch/side
https://youtu.be/saYKvqSscuY

Metcon

Metcon (Time)

5 rounds for time of:

Max-calorie row in 60 seconds

Turkish get-ups 50/25

Complete a total of 30 reps (or calories) each round. For example, if you row 20 calories, complete 10 Turkish get-ups that round. If you row 15 calories, complete 15 Turkish get-ups that round.
Scaling:

Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

3 rounds for time of:

Max-calorie row in 60 seconds

Turkish get-ups

♀ 15-lb TGU ♂ 25-lb TGU

Complete a total of 20 reps (or calories) each round. For example, if you row 10 calories, complete 10 Turkish get-ups that round. If you row 15 calories, complete 5 Turkish get-ups that round.