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 (3 Rounds for reps)

A. 3 sets of Max Strict Deficit HSPU 45/25

B. 2 sets of kipping deficit HSPU

C. 1 set of regular Strict HSPU

Metcon (Time)

100 Thrusters 75/55

1000m row

Metcon (AMRAP – Rounds and Reps)

B-Fit

22 min:

22 Abmat Sit Ups

22 Russian Twists 20/14

22 KB Swings 70/53

12 30m Shuttle Touches