221016

15
Oct

221016

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds)

5 Rounds of :40 on/:20 off

1 – American Kettlebell Swings

2 – box step-ups

3 – air bike/Row

4 – single unders

5 – side plank (switch 1/2 way)
Scaling:

Select loads & heights that allow us to work for :40 in an unbroken fashion.

Finisher – Tank Top (Weight)

EMOM x 10 Minutes:

KB Horn Curl x 4-6 reps

KB Offset Push-ups x 4/arm

KB Russian Twists x 6/side

*perform all 3 each minute*