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

Overhead Squat (5 @ 70/3 @ 80/1+ @ 90%)

add if you earned it

Metcon (Time)

5 RDS:

300m row

15 OHS 95/65

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

Seated Overhead Press with Dumbbells x 10-12 reps

Rest 45 seconds

Dumbbell Snatch Alternating x 10 reps

Rest 45 seconds

Bent-Over Dumbbell Rows x 6-8 reps

Rest 45 seconds

Band Pull-Aparts x 20 reps

Rest 45 seconds

B.

Complete as many reps as possible in 7 minutes of:

Dumbbell Man-Makers

(Push-Up, Power Clean, Push Press)