221101

31
Oct

221101

CF Barbending – CrossFit

Warm-up

FBB GPP Prep (No Measure)

2 Rounds:

Run 200m

3 quadruped crawls wall to turf

10 Pike Handstand Shoulder Taps/side

15 Banded Face Pulls

Metcon

Metcon (No Measure)

10 Rounds of :20 work/:40 rest:

1) Double KB Cross Body Carry

2) Sled Push/Drag light & fast

3) Air Bike Sprint
https://youtu.be/Am_ONf35-7c

Scaling:

All athletes should select a loading that allows for :20 of continuous work over the course of 10 Rounds. All should push the RPM’s as high as possible on the bike each RD. Can you exceed 90/80 RPM’s?