220913

12
Sep

220913

CF Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://youtu.be/pn8mqlG0nkE

Metcon

Metcon (Time)

9-15 -21 Reps for Time of:

Bar Facing Burpees

Overhead Squats 95/65
Scaling:

This workout is a sprint, with the goal for all athletes to go sub 10 minutes. Modify the rep scheme & loading to challenge all levels while maintaing the intended Stimulus of the workout. Intermediate athletes can complete as prescribed.

Beginner:

9-12-15 Reps for Time of:

Burpees

Overhead Squats 45/35