221113

13
Nov

221113

CF Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m/bike .4 miles

15 sit-ups

15 prisoner supermans

10 strict pull-ups

10 pushups

10 reverse lunges

10 Band pass-thrus

10 band pull aparts

Metcon

Metcon (Time)

4 Rounds for time of:

25 Push-ups

25 Gorilla Rows 53/35

25 Wall Ball Shots 20/14

100′ Farmers Carry 53/35

Rest 1:30 between rounds.
Scaling:

Beginner/Intermediate athletes should reduce the loading so that they can complete all movements unbroken for the first two rounds.

Intermediate option:

4 Rounds for time of:

25 Push-ups

25 Gorilla Rows 35/26

25 Wall Ball Shots 14/10

100′ Farmers Carry 35/26

Rest 1:30 between rounds.

Beginner Option:

3 Rounds for time of:

20 Incline Push-ups

20 Gorilla Rows 30/20

20 Wall Ball Shots 10/6

100′ Farmers Carry 30/20

Rest 2:00 between rounds.

https://youtu.be/0CcVzNxrcdc