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 (AMRAP – Reps)

4 x :05 Handstand Hold + Slow Eccentric to Headstand + Strict HSPU x 5-8 reps

Gymnastics

Handstand Push-ups (3 x 60-70% of your max unbroken HSPU)

superset with

ring push-ups (3 x 12-15 with turn-out at top)

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 minutes:

10 air squats

10 push ups

10 box jumps

10 dips