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