221009

8
Oct

221009

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 20 minutes of:

30-second handstand hold

30-second squat hold

30-second L-sit hold

30-second chin-over-bar hold
Scaling:

Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

30-second handstand hold

30-second squat hold

30-second L-sit hold, knees bent

30-second chin-over-bar hold

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second hollow body hold

30-second dead hang hold