221108

8
Nov

221108

CF Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Celano (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 Turkish Sit-ups 45/35

10 overhead squats 95/65
In honor of our morning road biking enthusiast.  She has battled adversity within these walls, & nothing has stood in her way of achieving her Health & fitness goals.  Today we tip our cap to her.  Always remember tour helmet & reflective gear lol!

Scaling:

Intermediate and beginner athletes should be wary of the volume of Turkish sit-ups, and reduce or modify them. Choose a weight for the overhead squats that allows 10 consecutive reps in the first few rounds.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 Turkish sit-ups 25/15

10 overhead squats

♀ 55 lb ♂ 75 lb

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 sit-ups

10 overhead squats

♀ 35 lb ♂ 45 lb