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 (Time)

2 Rounds:

3 Turkish Get-ups/arm – 53/35

50m farmers walk 53/35 per hand

1000m Row or 2 mile bike
for farmers walks, start at wall & loop your station from wall to turf 8 times

finisher – 12 Rounds tabata style

odd – KB Horn Curls

https://youtu.be/YzTfq9VaQKs

even – KB French Press

https://youtu.be/Nv8_Zhxfkmg