CrossFit Barbending – CrossFit

Warm-up

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon

Metcon (Time)

30 burpee muscle ups
rest 5 min then

Metcon (Time)

30 kipping Deficit HSPU 2/1 45

Barbell Buddha (3 Rounds for weight)

Bench Press 10 x 3

BB Bent Row 10 x 5

BB curls 10 x 7
B-Fit