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

Metcon (6 Rounds for weight)

Push Press

1-10-1-20-1-30

*all sets should be ascendig/descending in load. Try to increase load each single. High rep sets must be unbroken. If you fail. lower the weight & try again*

Metcon (Time)

100 DU

50 GHDSU

50 DU

25 GHDSU

Metcon (AMRAP – Reps)

B-Fit

3 Rounds of:

5min AMRAP of:

12 Box Jump Overs 24/20″

12 S. Arm KB Snatch 53/35

12 Burpees Bar Touch

12 Toes to Bar

3 min Rest