221006

5
Oct

221006

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

5 rounds for time of:

60 double-unders

15 chest-to-bar pull-ups
Scaling:

If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.

Intermediate Option:

5 rounds for time of:

60 double-unders

10 chest-to-bar pull-ups or 15 pull-ups

Beginner Option:

3 rounds for time of:

60 single-unders

15 banded chest-to-bar pull-ups

Finisher – Back Attack (Weight)

EMOM x 5:

:10 Strict Pull-ups

:50 Bent Rows (Light)
Scaling – This may mean seated Ring/bar in rack Pull-ups followed by Trainer or PVC bent rows. We just want to flush lactic acid & introduce recovery here. It should not be a maximal effort.