CrossFit – Thu, Nov 17

17
Nov

CrossFit – Thu, Nov 17

CF Barbending – CrossFit

Warm-up

()

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings 70/53

Scaling:

If you do not yet have a muscle-up, read ” The Muscle-up”  and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:

Complete as many rounds as possible in 15 minutes of:

7  muscle-ups

36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12  ring rows + 12 jumping dips

21  kettlebell swings

♀ 12-kg KB 16-kg KB

https://youtu.be/kQVOD7wPIns