CrossFit Barbending – CrossFit

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

Shoulder Press (3 @ 65/75/3+ @ 85%)

add if you earned it

Metcon (Time)

4 RDS:

25 cal row

25 WB 20/14

25 pull-ups
core – 3 rds of 20 GHDSU & 30 flutter kicks

Metcon (AMRAP – Reps)

Workout of the Day

A.

Three sets of:

Double Kettlebell Deadlift x 6-8 reps

Rest 45 seconds

Russian Kettlebell Swings x 15 reps

Rest 45 seconds

Double Kettlebell Front Rack Walking Lunges x 50 feet

Rest 45 seconds

B.

Five sets for max reps:

45 seconds of Airdyne

Rest 15 seconds

45 seconds of Goblet Squats

Rest 15 seconds

45 seconds of ring rows

Rest 15 seconds