221011

10
Oct

221011

CF Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030
https://youtu.be/JNpUNRPQkAk

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Medball sit-ups 20/14

Dumbbell deadlifts 50/35
Scaling:

This workout will tax your midline. If you are new to CFBB, reduce the reps.

Intermediate Option:

40-30-20-10 reps for time of:

MB sit-ups 14/10

Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Beginner Option:

40-30-20-10 reps for time of:

Sit-ups

Dumbbell deadlifts

♀ 10-lb DBs ♂ 20-lb DBs