220915

14
Sep

220915

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

5 rounds for time of:

20 wall-ball shots

10 med-ball weighted pull-ups

♀ 14-lb ball to 10-ft target, same ball for pull-ups

♂ 20-lb ball to 12-ft target, same ball for pull-ups
Scaling:

Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.

Intermediate Option:

5 rounds for time of:

20 wall-ball shots

10 med-ball weighted pull-ups

♀ 10-lb ball to 10-ft target, same ball for pull-ups

♂ 14-lb ball to 12-ft target, same ball for pull-ups

Beginner Option:

4 rounds for time of:

15 wall-ball shots

7 assisted pull-ups

♀ 6-lb ball to 9-ft target

♂ 10-lb ball to 10-ft target