CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Row/Bike for 32 minutes. Every 4:00 starting at 0:00 get off & perform:

At the 0:00, 8:00, 16:00, & 24:00

10 Push-ups on Kettlebell

10 Tall Kneeling Kettlebell French Press

At the 4:00, 12:00, 20:00, & 28:00

10 Kettlebell Hip to Halo

20 Russian Kettlebell Swings
https://youtu.be/4frRMFUlaFs

* one lighter KB for halos, & one heavier KB for the other movements