CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Weight)

Row/bike for 32 minutes at a moderate pace.

At the 0:00, 8:00, 16:00, & 24:00 get off & perform:

8 KB Push Press Right

8 KB Push Press Left

8 Dual KB Split Cleans

At the 4:00, 12:00, 20:00, & 28:00 get off & perform:

12 KB Single Arm Swings Right

12 KB Single Arm Swings Left

18 KB Goblet Squats
*choose weight that allows for all sets of each triplet to be done unbroken*

https://youtu.be/nwNd1xLj_8E (perform with KB’s & alt. step back)