221110

10
Nov

221110

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts

Metcon

“Molina” (Time)

For time:

Row 500 meters

30 bodyweight bench presses

Row 1,000 meters

20 bodyweight bench presses

Row 2,000 meters

10 bodyweight bench presses

*Ladies 70% BW*
Dedicated to the guy i think of as our box mascot.  He’s got a big personality & some big lifts to match.  So dust off your crop tops & your jorts & get after this one!

Scaling:

Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press load that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:

For time:

Row 500 meters

30 ¾ bodyweight bench presses

Row 1,000 meters

20 ¾ bodyweight bench presses

Row 2,000 meters

10 ¾ bodyweight bench presses

Beginner Option:

For time:

Row 250 meters

30 bench presses

Row 500 meters

20 bench presses

Row 1,000 meters

10 bench presses

♀ 35 lb ♂ 55 lb