220924

23
Sep

220924

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 25-lb DBs, use one for pull-ups

♂ 35-lb DBs, use one for pull-ups
Scaling:

Reduce the weight in order to complete each exercise with minimal rest or transition time.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups

6 push-ups on dumbbells

9 dumbbell squats

♀ 15-lb DBs, use one for pull-ups

♂ 25-lb DBs, use one for pull-ups

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 push-ups

9 dumbbell squats

♀ 10-lb DBs

♂ 20-lb DBs