221002

1
Oct

221002

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
https://youtu.be/G8W0BhzrWcs

or

https://youtu.be/OCg3UXgzftc

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Scaling:

Reduce the difficulty so you can perform multiple reps unbroken when fresh but not necessarily attempt to string sets together for the entire workout. Ideally, complete all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:

Complete as many reps as possible in 15 minutes:

muscle-ups (highest level progression)

Beginner Option:

10 rounds for time:

3 ring rows

3 push-ups

Finisher – Boulder Shoulders (Weight)

3 Sets:

8 DB Front Delt Raises

8 DB Lateral Delt Raises

8 DB Bent Lateral Raises’

8 DB Shoulder Press

*use same loading for all 4 movements – complex should be performed unbroken