221104

3
Nov

221104

CF Barbending – CrossFit

Warm-up

Bodyweight Upper Flow (No Measure)

2-3 Rounds:

8 Yoga Push-ups

8 Prone Snow Angels

8 Scapular Pull-ups

8 Side Plank Rotations/side

Metcon

Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
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Scaling:

Reduce the reps and load so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:

4 rounds, each for time, of:

10 handstand push-ups

20 deadlifts (95/135 lb)

30 sit-ups

40 double-unders

Beginner Option:

3 rounds, each for time, of:

20 knee push-ups

20 deadlifts (55/75 lb)

20 sit-ups

50 single-unders