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)

40-30-20-10

KB Swing 53/35

Goblet Squat 53/35

Metcon (Time)

StrongmanWod

400M Double KB front rack walk @ 70’s per hand

5 burpee penalty per drop upon completion