CrossFit – Fri, Nov 11

11
Nov

CrossFit – Fri, Nov 11

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Cameron (Time)

50 walking lunge steps

25 chest-to-bar pull-ups

50 box jumps

25 triple-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball “2-fer-1s”

50 sit-ups

5 rope climbs, 15 ft.

Men: 20-in. box, 14-lb. ball

Women: 24-in. box, 20-lb. ball
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
Scaling:

This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.

Intermediate Option:

For time: 50 walking lunge steps

25  pull-ups

50 box jumps

50 double-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball “2-fer-1s”

50 sit-ups

4 rope climbs , 15 ft.

♀ 20-in. box,  10-lb. ball

♂ 24-in. box,  14-lb. ball

Beginner Option:

For time:

25  walking lunge steps

25  assisted  pull-ups

25  box jumps

25  single-unders

25  back extensions

25 assisted push-ups

25 hanging knee raises

25  wall-ball

25 sit-ups

5 rope climbs,  lying to standing

♀ 14-in. box, 6-lb. ball

♂ 16-in. box, 10-lb. ball