220922

21
Sep

220922

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Miller Time (Time)

With a partner complete 4 Full RDS each alternating of:

200m Run

5 Strict Toes To Bar

10 Burpees

10 HR Push-ups

Then complete 4 full RDS alternating each of:

Row 200m

10 Weighted anchored sit-ups 35/25 (partner ankle spots)

15 Air Squats

5 Strict Pull-ups

RX+ – wear a vest
Athletes of all levels should be able to maintain the structure of this workout. Grab a partner with similar experience & have some fun!

Scaling Options:

-toes to rig/knee raises

-abmat sit-ups

-ring rows/assisted pull-ups/banded pull-ups w/ pink or green band only