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 – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups with a 50/35-lb. dumbbell
30 GHD sit-ups
40 single-arm overhead squats with a 50/35-lb. dumbbell
Metcon (Time)
5-4-3-2-1 bar muscle-ups
*rest as needed
10 minute cap