221112

12
Nov

221112

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Calories)

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts 315/205

Max Echo Bike/Row calories

Rest 2 minutes between rounds.
Scaling:

Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike/Row calories

Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:

Five 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike/Row calories

Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb