220918

17
Sep

220918

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Distance)

7 rounds for max distance of:

Bike 1 minute

Rest 1 minute
Partner up & let er rip!

Scaling:

These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:

5 rounds for max distance of: Bike 1 minute Rest 1 minute

Finisher – Bicep + Delt Chipper (Weight)

50 KB Horn Curls

40 KB Hip to Halo

30 KB Preacher Curls in squat

20 KB Press(10/side)

10 Top Down Alternating KB Curls(5/side)