CF 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 (No Measure)

*Kettlebell Flow Special*

4 Sets of each Flow before moving on to the next one

Move 1 – :40 work/:20 rest

Swing + Hang Snatch + Push Press

(Alt. hands after each full complex)

Move 2 – :30 work/:60 rest

Push-up + Plyo Push-up over KB + Alternating Bent Row

Move 3 – :30 work/:30 rest

Push-up + Alt. KB Tap
*rest 2 minutes between each Flow*

Metcon (AMRAP – Rounds)

No Equipment WOD

20 Minute EMOM:

5 Reverse Burpees

5 Burpees

5 Air Squats