Announcements

Effective April 1

5:30 PM for Adult Classes Sunsets. Night Classes will Continue as is 4:30 & 6:30 pm

CF Barbending – CrossFit

Warm-up

Metcon (No Measure)

8 Minute AMRAP for QUALITY:

3 Perry Pulls

5 KB 1/2 Kneeling bottoms up press/arm

7 KB 1/2 Kneeling Windmills

5 Pike Press

3 Burpees

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Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft rope
Scaling:

Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

5 handstand push-ups

1 rope ascent, 15-ft rope

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

7 Barbell push-ups

1 rope ascent, lying to standing

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