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)

5 rounds:

50/35-lb. DB overhead walking lunges 20 steps

20 abmat sit-ups

20 hip extensions

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 5:

5 TTB + 5 KIPPING PU
no butterflys allowed