221109

9
Nov

221109

CF Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030

Metcon

Metcon (Weight)

3 Rounds for Quality:

:20 Dual KB Hollow Hold

20 Flutter Kicks while holding KBs Hollow

10 Knee Tucks while holding KBs

20m Front Rack KB Walk

:20 Handstand Hold

20m Front Rack KB Walk
Scaling:

All athletes should maintain the structure & format of this workout, while selecting a load that allows you to complete the designated reps/time frame continuously with minimal rest.

Modify the handstand hold to a partial wall walk, pike hold or front leaning rest.