221004

3
Oct

221004

CF Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For Time:

Run 400m

30 Box Jumps 30/24″

Run 400m

20 Box Jump Overs 24/20″

Run 400m

10 Box Jump Clear Overs 20/16″
https://youtu.be/gI1L_T8sBpM

Scaling:

Intermediate Athletes can perform as prescribed. Beginner athletes should reduce the volume running & jump intensity to finish between 12-15 minutes.

Beginner Option:

Run 300m

30 Step ups 24/20″

Run 300m

20 Box Jump Overs 20/16″

Run 300m

10 Box Jump Overs 20/16″