220928

27
Sep

220928

CF Barbending – CrossFit

Warm-up

Circus (No Measure)

2 RDS

run 200m

lateral plank walk

3 fwd rolls

50 jumping jacks

Metcon

Metcon (AMRAP – Reps)

Teams of 2 – Alternating EMOM x 20 Minutes:

1) Max Distance Farmer Carry 50/35

2) Max Calorie Machine
Scaling:

Intermediate – 40/25

Beginner – 30/20

Minute 1 Partner A performs max distance carry, then Minute 2 Partner B performs max carry. Minute 3 Partner A performs Max Calories, etc…..

Finisher – Tank Top (Weight)

EMOM x 10 Minutes:

KB Horn Curl x 4-6 reps

KB Offset Push-ups x 4/arm

KB Russian Twists x 6/side

*perform all 3 each minute*
Scaling – Turn the EMOM into an AMRAP if you can not complete all reps in :40-:50

https://youtu.be/dy9clsmIO34

https://youtu.be/vsCHhOrf6y4

https://youtu.be/59_aq7COfts