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
Shoulder Press (3 @ 65,75, 3+ @ 85%)
Metcon (Time)
4 RDS
2 rope climbs
4 Stone 2 Shoulder AHAP
row 600m
MU progressions Phase 2 – ice cream scoop, sphinx dips & palms forward push-ups
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees